All Information on this page is derived from data from:

Source: U.S. Department of Agriculture, Agricultural Research Service. 2001. USDA Nutrient Database for Standard Reference, Release 14. Nutrient Data Laboratory Home Page. https://www.nal.usda.gov/fnic/foodcomp/search/

I. Wheat Flours

Energy (Kcal) & Mg Content of Wheat (per 100 grams)

Mg (mg) = milligrams of Magnesium

Summary of Wheat graph:  Whole wheat contains naturally occurring magnesium, mostly in the bran and the wheat germ.  When whole wheat is processed to make flour, the bran and germ are removed, and thus the resulting flour has less than 15% of the whole wheat’s natural magnesium.  While flours are often “enriched” with 4 B-vitamins and iron, but are no magnesium is added back.

Flour type

(100 g)

 Calories

(Kcal)

 Magnesium

(Mg)

 Magnesium per

1000 Kcal

 Whole wheat flour  339  138  407
 White, All purpose flours  364  22  60

II.  Whole vs. refined Corn products

Mg (mg) = milligrams of Magnesium

Summary of Corn graph:  Most magnesium in natural, whole corn is in the bran.  When this bran is removed via processing into corn flour, the product has lost over 80% of its natural magnesium.  When corn is processed to extract its high-fructose corn syrup, widely used in processed foods of today, all the natural corn magnesium has been lost.

III. Sugar sources and sugars

Sugar Food

(100 g)

Calories

(Kcal)

Magnesium

(mg )

 Magnesium per

1000 Kcal

 granulated sugar  387  0  0
 brown sugar  376  29  77
 molasses  235  215  915
 maple sugar  354  19  54
 Cane syrup  279  4 14

 

Summary of Sugar graph:  Sugar, or sucrose, is refined from sugar beets and/or sugar cane.  When refined from the cane, molasses is a by-product of the refining process.  The molasses contains almost all of the natural magnesium that occurs in sugar cane.  Brown sugar is the refined white sugar product with molasses added to it.

IV. Magnesium in Whole Foods & Oil-Seeds compared to refined oils

 

Oil vs. Whole Food

(100 g)

 Calories

(Kcal)

 Magnesium

(mg)

Magnesium per

1000 Kcal

safflower seeds  517  353  680
 safflower oil  884  0  0
 olives  115  4  35
 olive oil  884  0  0
 peanuts  318  102  321
 peanut oil  884  0  0
 avocado  161  39 242
 avocado oil  884  0  0
 corn, cooked  108  32  296
 corn oil  884  0  0

 

V.  Nutrient Density of various foods

The Bar Graph that follows is of the magnesium nutrient density of various foods:  magnesium nutrient density refers to the amount of magnesium (in milligrams) one receives when consuming 1000 calories (1 kcal) of that food.

Note that the first 5 items, all products of food refining often used in processed foods, are quite low in their magnesium nutrient density while the whole foods following are much higher in how much magnesium they impart with their calories.

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