Comparing Nutrients in 14 ounces Durum Wheat VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Durum Wheat	Soft White Wheat	Recommended Dietary Allowance
Energy	46.4% 1345kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	230% 299g	130g per day for Men 19-50 years
Sugars	NA	2.24% 1.63g	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	133% 50.4g	38g per day for Men 19-50 years
Protein	97% 54.3g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Soft White Wheat	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	115% 1.5mg	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	40.7% 163μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	13.5% 135mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	188% 1.7mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	520% 12mg	588% 13.5mg	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	1.1% 41.4g	3700g per day for Men 19-50 years

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

• Durum Wheat has 1.4 times more Vitamin B3 than Soft White Wheat.
• Both Durum Wheat and Soft White Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Durum Wheat as well as Soft White Wheat 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 Soft White Wheat:

• Durum Wheat has 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Zinc than Soft White Wheat.
• While Soft White Wheat contains 1.5 times more Iron than Durum Wheat.
• Both Durum Wheat and Soft White Wheat have similar amounts of Calcium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Durum Wheat has 1.2 times more Fat, 1.2 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Protein than Soft White Wheat.
• Both Durum Wheat and Soft White Wheat have similar amounts of Energy, Omega 6 and Carbohydrate per 14 oz.
• Both Durum Wheat as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.