Comparing Nutrients in 1 kilogram Hard white Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	118% 3420kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	54.7% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	547% 711g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	321% 122g	NA	38g per day for Men 19-50 years
Protein	202% 113g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Hard white 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	323% 3.87mg	349% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	421% 67.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	322% 4.2mg	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	108% 430μg	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	NA	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 white Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	32% 320mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	614% 5.53mg	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	570% 45.6mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	1661% 38.2mg	1310% 30mg	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	507% 3550mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	127% 4320mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	1625% 894μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	303% 33.3mg	378% 41.6mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.96% 109g	3700g per day for Men 19-50 years

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

• Durum Wheat contains 1.5 times more Vitamin B3 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hard white Wheat vs Durum Wheat:

• Hard white Wheat has 1.3 times more Iron and 1.3 times more Manganese than Durum Wheat.
• While Durum Wheat contains 1.5 times more Copper, 1.5 times more Magnesium and 1.4 times more Phosphorus than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Calcium, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Durum Wheat contains 1.4 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.