Comparing Nutrients in 1 pound Hard white Wheat VS Durum Wheat

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.76mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	146% 1.9mg	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	43% 172μg	48.8% 195μg	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	NA	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 white Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	14.5% 145mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	279% 2.5mg	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	259% 20.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	754% 17.3mg	594% 13.7mg	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	230% 1610mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	NA	737% 406μg	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	137% 15mg	172% 19mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	1.34% 49.6g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• Durum Wheat contains 1.4 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.