Comparing Nutrients in 5 ounces Hard Red Spring Wheat VS 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	16% 466kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	77.6% 101g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.8% 0.58g	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	45.5% 17.3g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	39% 22g	32% 18g	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	59.5% 0.71mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	48.4% 7.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	32.7% 0.43mg	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	15.2% 61μg	13.5% 54μg	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	9.54% 1.43mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	68.4% 0.62mg	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	63.8% 5.1mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	246% 5.65mg	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	67.2% 471mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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, Vitamin E and Vitamin K per 5 oz.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hard Red Spring Wheat has 1.2 times more Fat, 1.3 times more Omega 3, 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 5 oz.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.