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. http://www.nal.usda.gov/fnic/foodcomp/search/

 

I. Wheat Flours

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

 

Wheat.bmp 

 

Mg (mg) = milligrams of Magnesium

 

Summary of Wheat graph:  Whole wheat contains naturally occuring 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 magnesiium.  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

Corn.bmp

                                           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

 

 

 

 

Oil.bmp 

Mg (mg) = milligrams of Magnesium

 

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.

 

Nutrient Density.bmp