Comparing Nutrients in 1 pound Hard Red Spring Wheat VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	51.5% 1492kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	4.45% 1.42g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	248% 323g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	146% 55.3g	146% 55.3g	38g per day for Men 19-50 years
Protein	125% 70g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	155% 24.8mg	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	117% 1.52mg	105% 1.36mg	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	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	30.5% 4.6mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	11.3% 113mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	219% 1.97mg	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	204% 16.3mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	800% 18.4mg	786% 18mg	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	215% 1506mg	187% 1306mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	583% 321μg	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	115% 12.6mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.56% 58g	1.6% 59.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hard Red Spring Wheat vs Hard Red Winter Wheat:

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

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

Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of minerals per 1 lb
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hard Red Spring Wheat has 1.2 times more Fat, 1.3 times more Omega 3, 1.2 times more Omega 6 and 1.2 times more Protein than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.