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

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Hard white Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	118% 3420kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	523% 680g	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	202% 113g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Hard Red Spring 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	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	357% 57mg	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	258% 3.36mg	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	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 white Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	32% 320mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	456% 4.1mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	1661% 38.2mg	1763% 40.6mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	127% 4320mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	NA	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	303% 33.3mg	253% 28mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard white Wheat VS Hard Red Spring Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Hard white Wheat versus 1 kg of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Hard white Wheat has 1.3 times more Calcium, 1.3 times more Iron and 1.3 times more Potassium than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 1.3 times more Magnesium than Hard white Wheat.
• Both Hard white Wheat and Hard Red Spring Wheat contain similar levels of Copper, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Hard Red Spring Wheat contains 1.4 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Fiber per one kilogram.