Comparing Nutrients in 14 ounces Hard white Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	47% 1357kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	217% 282g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	127% 48.4g	NA	38g per day for Men 19-50 years
Protein	80% 45g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	128% 1.66mg	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	37.7% 151μg	42.7% 171μg	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	NA	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 white Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	12.7% 127mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	244% 2.2mg	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	226% 18mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	659% 15mg	520% 12mg	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	201% 1409mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	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	120% 13.2mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.17% 43.4g	3700g per day for Men 19-50 years

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

• Durum Wheat contains 1.5 times more Vitamin B3 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Hard white Wheat has 1.3 times more Iron and 1.3 times more Manganese than Durum Wheat.
• While Durum Wheat contains 1.5 times more Copper, 1.5 times more Magnesium and 1.4 times more Phosphorus than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Calcium, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Durum Wheat contains 1.4 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.