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

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Soft Red Winter Wheat	Soft White Wheat	Recommended Dietary Allowance
Energy	114% 3310kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	9.03% 2.9g	11.5% 3.68g	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	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	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	329% 125g	334% 127g	38g per day for Men 19-50 years
Protein	185% 104g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	328% 3.94mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	300% 48mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	103% 410μg	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	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	401% 32mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	1909% 44mg	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	704% 4930mg	574% 4020mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	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	239% 26.3mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Soft White Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Soft Red Winter Wheat versus 1 kg of Soft White 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 Soft White Wheat:

• 1 kg of Soft White Wheat contains 1.4 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Soft White Wheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per one kilogram.
• Both Soft Red Winter Wheat as well as Soft White 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 Soft White Wheat:

• 1 kilogram of Soft Red Winter Wheat has 1.4 times more Magnesium, 1.3 times more Manganese and 1.2 times more Phosphorus than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 1.3 times more Calcium, 1.7 times more Iron and 1.3 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Soft White Wheat contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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