Comparing Nutrients in 1 pound Durum Wheat VS Hard white Wheat

Macros Ratio

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

Macro Nutrients

	Durum Wheat	Hard white Wheat	Recommended Dietary Allowance
Energy	53% 1538kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	265% 344g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.86g	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	NA	146% 55.3g	38g per day for Men 19-50 years
Protein	111% 62g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Hard 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	158% 1.9mg	146% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	128% 1.67mg	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	48.8% 195μg	43% 172μg	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	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Hard white Wheat	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	183% 1.65mg	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	200% 16mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	754% 17.3mg	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	329% 2304mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	137% 15mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Durum Wheat VS Hard white Wheat per 1 lb

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

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

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

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

• 1 pound of Durum Wheat has 1.5 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Zinc than Hard white Wheat.
• While 1 lb of Hard white Wheat contains 1.3 times more Iron and 1.3 times more Manganese than Durum Wheat.
• Both Durum Wheat and Hard white Wheat contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Durum Wheat has 1.4 times more Fat, 1.4 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Protein than Hard white Wheat.
• Both Durum Wheat and Hard white Wheat offer comparable quantities of Energy and Carbohydrate per one pound.