Comparing Nutrients in 500 calories Hard white Wheat VS Soft White Wheat

Weight per 500 calories

• Hard white Wheat: 146g
• Soft White Wheat: 147g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	6.92% 1.18g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	0.83% 0.6g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	28% 15.7g	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	47% 0.57mg	50.2% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	42.8% 0.56mg	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	15% 60.3μg	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	9.9% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	69.6% 0.63mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	218% 5mg	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	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.92mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.87mg	46.3% 5.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.41% 15.3g	3700g per day for Men 19-50 years

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

Both Hard white Wheat and Soft White Wheat have similar amounts of vitamins per 500 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 500 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 500 kcal.

Comparing minerals per 500 calories for Hard white Wheat vs Soft White Wheat:

Both Hard white Wheat and Soft White Wheat have similar amounts of minerals per 500 kcal
• Both Hard white Wheat and Soft White Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Hard white Wheat and Soft White Wheat have similar amounts of macro-nutrients per 500 kcal
• Both Hard white Wheat and Soft White Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Hard white Wheat as well as Soft White Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.