Comparing Nutrients in 500 calories Hard white Wheat VS Durum Wheat

Weight per 500 calories

• Hard white Wheat: 146g
• Durum Wheat: 148g

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

Which food has more nutrients per 500 calories - Hard white Wheat or Durum Wheat?

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.42% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	80.7% 105g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	29.5% 16.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	62% 9.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	47.5% 0.62mg	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	14% 55.6μg	16% 63.4μg	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	9.84% 1.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	91% 0.82mg	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	83.3% 6.67mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	193% 4.44mg	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	74% 519mg	107% 749mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	NA	240% 132μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.92mg	0.2% 2.95mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.87mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hard white Wheat vs Durum Wheat:

• Durum Wheat contains 1.6 times more Vitamin B3 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard white Wheat vs Durum Wheat:

• Hard white Wheat has 1.3 times more Iron and 1.3 times more Manganese than Durum Wheat.
• While Durum Wheat contains 1.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Durum Wheat contains 1.3 times more Omega 6 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.