Comparing Nutrients in 14 ounces Hard Red Spring Wheat VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	45% 1306kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	227% 295g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	127% 48.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	109% 61g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	119% 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	103% 1.33mg	83% 1.08mg	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	26.7% 4mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	9.92% 99mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	198% 1.8mg	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	179% 14.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	758% 17.4mg	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	188% 1318mg	280% 1957mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	510% 281μg	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	100% 11mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.3% 48.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard Red Spring Wheat vs Soft Red Winter Wheat:

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 14 oz.
• Both Hard Red Spring Wheat as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hard Red Spring Wheat vs Soft Red Winter Wheat:

• Soft Red Winter Wheat contains 1.5 times more Phosphorus than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard Red Spring Wheat has 1.2 times more Fat, 1.3 times more Omega 3 and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 14 oz.
• Both Hard Red Spring Wheat as well as Soft Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.