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

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Soft Red Winter Wheat	Hard white Wheat	Recommended Dietary Allowance
Energy	51.8% 1501kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.08g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	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	259% 337g	265% 344g	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	149% 56.7g	146% 55.3g	38g per day for Men 19-50 years
Protein	84% 47g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	149% 1.8mg	146% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	46.5% 186μg	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	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Hard white Wheat	Recommended Dietary Allowance
Calcium	12.2% 122mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	182% 14.6mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	866% 20mg	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	319% 2236mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	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	108% 12mg	137% 15mg	11mg per day for Men 19-50 years
Water	1.5% 55.2g	1.17% 43.4g	3700g per day for Men 19-50 years

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

• Hard white Wheat contains 1.4 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 1 lb.
• Both Soft Red Winter Wheat as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Soft Red Winter Wheat has 1.2 times more Copper, 1.4 times more Magnesium and 1.4 times more Phosphorus than Hard white Wheat.
• While Hard white Wheat contains 1.4 times more Iron and 1.3 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of Calcium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of macro-nutrients per 1 lb
• Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Soft Red Winter Wheat as well as Hard white Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.