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

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	16% 464kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	74% 96g	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	32% 18g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.75mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	36.6% 0.48mg	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	13.5% 54μg	15.2% 61μg	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 Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	64.6% 0.58mg	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	56.5% 4.52mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	250% 5.75mg	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	58.3% 408mg	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	14% 482mg	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	34% 3.76mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Hard Red Spring Wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Hard Red Winter Wheat versus 5 oz of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

Comparing minerals per 5 ounces for Hard Red Winter Wheat vs Hard Red Spring Wheat:

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

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Hard Red Spring Wheat contain 1.3 times more Omega 3 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Hard Red Winter Wheat provide inadequate amounts of Omega 3