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

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	113% 3270kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	9.03% 2.9g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	548% 712g	571% 742g	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	329% 125g	38g per day for Men 19-50 years
Protein	225% 126g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Soft 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	319% 3.83mg	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.6mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	209% 2.72mg	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	103% 410μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	29% 290mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	500% 4.5mg	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	401% 32mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	1733% 40mg	1909% 44mg	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	704% 4930mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	117% 3970mg	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	239% 26.3mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.3% 122g	3700g per day for Men 19-50 years

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

Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of vitamins per 1 kg
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 1 kg.
• Both Hard Red Winter Wheat as well as Soft 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 Winter Wheat vs Soft Red Winter Wheat:

• Soft Red Winter Wheat contains 1.7 times more Phosphorus than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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