Comparing Nutrients in 300 calories Hard white Wheat VS Soft White Wheat

Weight per 300 calories

• Hard white Wheat: 87.7g
• Soft White Wheat: 88.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Hard white Wheat or Soft White Wheat?

Macros Ratio

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

Macro Nutrients

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	0.5% 0.36g	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	28% 10.7g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Soft 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	28.3% 0.34mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	25.7% 0.33mg	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	8.33% 33.3μg	9.04% 36μg	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	5.9% 0.89mg	5.94% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	2.8% 28mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	41.8% 0.38mg	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	50% 4mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	131% 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	44.5% 311mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.92mg	27.8% 3.05mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hard white Wheat vs Soft White Wheat:

Both Hard white Wheat and Soft White Wheat have similar amounts of vitamins per 300 kcal
• Both Hard white Wheat and Soft White Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Hard white Wheat as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Hard white Wheat vs Soft White Wheat:

Both Hard white Wheat and Soft White Wheat have similar amounts of minerals per 300 kcal
• Both Hard white Wheat and Soft White Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Hard white Wheat and Soft White Wheat have similar amounts of macro-nutrients per 300 kcal
• Both Hard white Wheat and Soft White Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Hard white Wheat as well as Soft White Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.