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

Macros Ratio

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

Macro Nutrients

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	51.5% 1492kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	7.3% 7.08g	97g per day for Men 19-50 years
Saturated Fat	4.45% 1.42g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	259% 337g	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	149% 56.7g	38g per day for Men 19-50 years
Protein	125% 70g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Soft 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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	95% 1.23mg	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	46.5% 186μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	11.3% 113mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	227% 2.04mg	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	182% 14.6mg	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	866% 20mg	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	319% 2236mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	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	115% 12.6mg	108% 12mg	11mg per day for Men 19-50 years
Water	1.56% 58g	1.5% 55.2g	3700g per day for Men 19-50 years

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

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 1 lb.
• Both Hard Red Spring Wheat as well as Soft 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 Soft Red Winter Wheat:

• Soft Red Winter Wheat contains 1.5 times more Phosphorus than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium 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 and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 1 lb.
• Both Hard Red Spring Wheat as well as Soft Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.