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

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Hard Red Winter Wheat	Hard white Wheat	Recommended Dietary Allowance
Energy	113% 3270kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	548% 712g	584% 759g	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	225% 126g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Hard 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	319% 3.83mg	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.6mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	283% 3.68mg	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	95% 380μg	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 Winter Wheat	Hard white Wheat	Recommended Dietary Allowance
Calcium	29% 290mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	403% 3.63mg	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	399% 32mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	1733% 40mg	1661% 38.2mg	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	411% 2880mg	507% 3550mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	127% 4320mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	303% 33.3mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.6% 96g	3700g per day for Men 19-50 years

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

• Hard Red Winter Wheat has 1.2 times more Vitamin B3 than Hard white Wheat.
• Both Hard Red Winter Wheat and Hard white Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Hard Red Winter Wheat as well as Hard white 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 Winter Wheat vs Hard white Wheat:

• Hard Red Winter Wheat has 1.4 times more Magnesium than Hard white Wheat.
• While Hard white Wheat contains 1.4 times more Iron and 1.3 times more Zinc than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Hard white Wheat have similar amounts of Calcium, Copper, Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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