Comparing Nutrients in 500 calories Hard Red Spring Wheat VS Hard Red Winter Wheat

Weight per 500 calories

• Hard Red Spring Wheat: 152g
• Hard Red Winter Wheat: 153g

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

Which food has more nutrients per 500 calories - Hard Red Spring Wheat or Hard Red Winter Wheat?

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	2.6% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	83.7% 109g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.86% 0.63g	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	48.8% 18.5g	49% 18.7g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.68mg	52.2% 8.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	35.3% 0.46mg	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	16.3% 65.3μg	14.5% 58μg	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	10.2% 1.53mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	2.42% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	73.7% 0.66mg	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	68.4% 5.47mg	61% 4.88mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	265% 6.1mg	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	72% 505mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	16.3% 555mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.2% 3.06mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hard Red Spring Wheat vs Hard Red Winter Wheat:

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Hard Red Spring Wheat vs Hard Red Winter Wheat:

Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of minerals per 500 kcal
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hard Red Spring Wheat has 1.2 times more Omega 6 and 1.2 times more Protein than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.