Comparing Nutrients in 14 ounces Durum Wheat VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Durum Wheat	Wheat Germ	Recommended Dietary Allowance
Energy	46.4% 1345kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	138% 52.4g	38g per day for Men 19-50 years
Protein	97% 54.3g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	622% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	152% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.7% 171μg	279% 1115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Wheat Germ	Recommended Dietary Allowance
Calcium	13.5% 135mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	351% 3.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	175% 14mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	226% 949mg	420mg per day for Men 19-50 years
Manganese	520% 12mg	2295% 52.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	288% 2016mg	477% 3342mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	104% 3540mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	572% 314μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	443% 48.8mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Durum Wheat vs Wheat Germ:

• Crude Wheat Germ contains 4.5 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.5 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Crude Wheat Germ have similar amounts of Vitamin B3 per 14 oz.
• Both Durum Wheat as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Durum Wheat vs Wheat Germ:

• Crude Wheat Germ contains 1.4 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 3 times more Zinc than Durum Wheat.
• Both Durum Wheat and Crude Wheat Germ have similar amounts of Calcium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Durum Wheat has 1.4 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.9 times more Fat, 3.7 times more Saturated Fat, 15.1 times more Omega 3, 5.7 times more Omega 6 and 1.7 times more Protein than Durum Wheat.
• Both Durum Wheat and Crude Wheat Germ have similar amounts of Energy per 14 oz.
• Both Durum Wheat as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.