Comparing Nutrients in 5 ounces Hard Red Spring Wheat VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	16% 466kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.28% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	81% 105g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	39% 22g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Soft 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	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	29.7% 0.39mg	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	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	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	71% 0.64mg	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	57% 4.55mg	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	271% 6.22mg	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	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% 3.73mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hard Red Spring Wheat vs Soft Red Winter Wheat:

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 5 oz.
• Both Hard Red Spring Wheat as well as Soft 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 Soft Red Winter Wheat:

• Soft Red Winter Wheat contains 1.5 times more Phosphorus than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium 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 and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 5 oz.
• Both Hard Red Spring Wheat as well as Soft Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.