Comparing Nutrients in 14 ounces Hard white Wheat VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Energy	47% 1357kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	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	232% 301g	230% 299g	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	133% 50.4g	38g per day for Men 19-50 years
Protein	80% 45g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	Hard white 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	128% 1.54mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	37.7% 151μg	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	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	12.7% 127mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	226% 18mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	659% 15mg	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	201% 1409mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	NA	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	120% 13.2mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.1% 41.4g	3700g per day for Men 19-50 years

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

Both Hard white Wheat and Soft White Wheat have similar amounts of vitamins per 14 oz
• Both Hard white Wheat and Soft White Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Hard white 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 Hard white Wheat vs Soft White Wheat:

Both Hard white Wheat and Soft White Wheat have similar amounts of minerals per 14 oz
• Both Hard white Wheat and Soft White Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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