Comparing Nutrients in 1 pound Soft White Wheat VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Soft White Wheat	Hard white Wheat	Recommended Dietary Allowance
Energy	53% 1542kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	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	263% 342g	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	152% 57.6g	146% 55.3g	38g per day for Men 19-50 years
Protein	86.6% 48.5g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Soft White 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	155% 1.86mg	146% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	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	132% 1.7mg	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	7.2% 8.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Hard white Wheat	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	304% 24.4mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	672% 15.4mg	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	260% 1823mg	230% 1610mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	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	143% 15.7mg	137% 15mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Hard white Wheat per 1 lb

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

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

• Both Soft White Wheat and Hard white Wheat have similar amounts of vitamins per 1 lb
• Both Soft White Wheat and Hard white Wheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per one pound.
• Both Soft White Wheat as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• Both Soft White Wheat and Hard white Wheat have similar amounts of minerals per 1 lb
• Both Soft White Wheat and Hard white Wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Soft White Wheat and Hard white Wheat have similar amounts of macro-nutrients per 1 lb
• Both Soft White Wheat and Hard white Wheat offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one pound.