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

Macros Ratio

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

Macro Nutrients

	Soft Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	114% 3310kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	9.03% 2.9g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	571% 742g	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	329% 125g	321% 122g	38g per day for Men 19-50 years
Protein	185% 104g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	328% 3.94mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	300% 48mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	103% 410μg	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	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	27% 270mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	401% 32mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	1909% 44mg	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	704% 4930mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	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	239% 26.3mg	253% 28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Hard Red Spring Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Soft Red Winter 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 Soft Red Winter Wheat vs Hard Red Spring Wheat:

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

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

• 1 kilogram of Soft Red Winter Wheat has 1.5 times more Phosphorus than Hard Red Spring Wheat.
• Both Soft Red Winter Wheat and Hard Red Spring Wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Hard Red Spring Wheat contains 1.3 times more Omega 3 and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Soft Red Winter Wheat provide inadequate amounts of Omega 3