Wholegrains in a Mediterranean diet and their nutrients

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Wholegrains

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WHOLEGRAINS — SEVERAL SLICES OF BREAD OR 1oz (28g) PORTIONS OF DRY CEREAL/DAY

For fiber; protein; vitamins B1, B2, B3, B9; magnesium, iron, zinc, copper, manganese, phosphorus; phytochemicals, polyphenols, antioxidants

Note that wholegrains contain no vitamin A, B12, C, or D, or omega-3 fats EPA/DHA; and very little calcium and iodine

High protein, fiber, carb, manganese, magnesium, phosphorus, iron, copper, selenium, zinc, folate vitamin B6

High fiber, manganese, magnesium, selenium, copper, phosphorus, iron, vitamins B3 & B6