Comparing Nutrients in 14 ounces Wheat Germ VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Wheat Germ	Hard white Wheat	Recommended Dietary Allowance
Energy	49.3% 1429kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	16.7% 2.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	232% 301g	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	138% 52.4g	127% 48.4g	38g per day for Men 19-50 years
Protein	164% 92g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Hard 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	622% 7.47mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	112% 1.46mg	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	279% 1115μg	37.7% 151μg	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

	Wheat Germ	Hard white Wheat	Recommended Dietary Allowance
Calcium	15.5% 155mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	160% 1.44mg	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	311% 25mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	659% 15mg	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	477% 3342mg	201% 1409mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	120% 13.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Hard white Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Germ versus 14 oz of Hard white Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Wheat Germ have 4.9 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Hard white Wheat.
• Both Crude Wheat Germ as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Germ vs Hard white Wheat:

• 14 ounces of Wheat Germ have 1.2 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Hard white Wheat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Germ have 5.7 times more Fat, 6 times more Saturated Fat, 20.7 times more Omega 3, 7.4 times more Omega 6 and 2 times more Protein than Hard white Wheat.
• While 14 oz of Hard white Wheat contain 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Hard white Wheat offer comparable quantities of Energy and Fiber per 14 ounces.