Comparing Nutrients in 5 ounces Hard white Wheat VS 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	16.7% 485kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	82% 107g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	28.6% 16g	27% 15g	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	45.7% 0.55mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	41.2% 0.54mg	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	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	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Soft White Wheat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	67% 0.6mg	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	80.8% 6.46mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	210% 4.83mg	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	72% 503mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	NA	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	43% 4.72mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hard white Wheat vs Soft White Wheat:

Both Hard white Wheat and Soft White Wheat have similar amounts of vitamins per 5 oz
• Both Hard white Wheat and Soft White Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Hard white Wheat as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hard white Wheat vs Soft White Wheat:

Both Hard white Wheat and Soft White Wheat have similar amounts of minerals per 5 oz
• Both Hard white Wheat and Soft White Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soft White Wheat contains 1.3 times more Saturated Fat than Hard white Wheat.
• Both Hard white Wheat and Soft White Wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Hard white Wheat as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.