Comparing Nutrients in 1 kilogram Hard white Wheat VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Energy	118% 3420kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	11.5% 3.68g	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	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	580% 754g	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	334% 127g	38g per day for Men 19-50 years
Protein	202% 113g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Soft 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	323% 3.87mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	298% 47.7mg	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	283% 3.68mg	291% 3.78mg	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	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	32% 320mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	473% 4.26mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	1661% 38.2mg	1481% 34mg	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	574% 4020mg	700mg per day for Men 19-50 years
Potassium	127% 4320mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	NA	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	303% 33.3mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.8% 104g	3700g per day for Men 19-50 years

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

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

Both Hard white Wheat and Soft White Wheat have similar amounts of minerals per 1 kg
• Both Hard white Wheat and Soft White Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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