Comparing Nutrients in 1 kilogram Hard Red Spring Wheat VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	113% 3290kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	35.3% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	523% 680g	548% 712g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	5.66% 4.1g	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	321% 122g	321% 122g	38g per day for Men 19-50 years
Protein	275% 154g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Hard 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	420% 5.04mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	231% 3mg	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	108% 430μg	95% 380μg	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	67.3% 10mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	25% 250mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	482% 4.34mg	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	450% 36mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	1763% 40.6mg	1733% 40mg	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	474% 3320mg	411% 2880mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	253% 28mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hard Red Spring Wheat vs Hard Red Winter Wheat:

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hard Red Spring Wheat vs Hard Red Winter Wheat:

Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of minerals per 1 kg
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hard Red Spring Wheat has 1.2 times more Fat, 1.3 times more Omega 3, 1.2 times more Omega 6 and 1.2 times more Protein than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.