Comparing Nutrients in 1 pound Soft Red Winter Wheat VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Soft Red Winter Wheat	Wheat Germ	Recommended Dietary Allowance
Energy	51.8% 1501kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.08g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	181% 235g	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	149% 56.7g	158% 60g	38g per day for Men 19-50 years
Protein	84% 47g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	454% 5.9mg	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	46.5% 186μg	319% 1275μg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Wheat Germ	Recommended Dietary Allowance
Calcium	12.2% 122mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	401% 3.6mg	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	182% 14.6mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	866% 20mg	2623% 60.3mg	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	319% 2236mg	546% 3819mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	NA	653% 359μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	1.5% 55.2g	1.36% 50.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Wheat Germ per 1 lb

Compare the macro and micronutrient content in 1 lb of Soft Red Winter Wheat versus 1 lb of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Crude Wheat Germ contains 4.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Soft Red Winter Wheat vs Wheat Germ:

• 1 lb of Crude Wheat Germ contains 1.4 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 4.7 times more Zinc than Soft Red Winter Wheat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soft Red Winter Wheat has 1.4 times more Carbohydrate than Wheat Germ.
• While 1 lb of Crude Wheat Germ contains 6.2 times more Fat, 5.8 times more Saturated Fat, 25.8 times more Omega 3, 8.4 times more Omega 6 and 2.2 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Wheat Germ offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Soft Red Winter Wheat provide inadequate amounts of Omega 3