Comparing Nutrients in 14 ounces Soft Red Winter Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	45.3% 1314kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	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	227% 295g	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	131% 49.6g	NA	38g per day for Men 19-50 years
Protein	73.4% 41g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	130% 1.56mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	40.7% 163μg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	10.7% 107mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	159% 12.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	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	280% 1957mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	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	95% 10.4mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.3% 48.3g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Durum Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Soft Red Winter Wheat versus 14 oz of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Durum Wheat contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Soft Red Winter Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Soft Red Winter Wheat have 1.5 times more Manganese than Durum Wheat.
• While 14 oz of Durum Wheat contain 1.3 times more Calcium and 1.6 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Durum Wheat contain 1.6 times more Fat, 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Soft Red Winter Wheat provide inadequate amounts of Omega 3