Comparing Nutrients in 5 ounces Soft Red Winter Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	16% 469kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	77.6% 101g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	NA	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	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	26% 14.7g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	45.7% 0.59mg	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	14.5% 58μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	87% 0.78mg	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	57% 4.55mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	271% 6.22mg	186% 4.27mg	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	100% 699mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	230% 127μg	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% 3.73mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Durum Wheat per 5 oz

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

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

• 5 oz of Durum Wheat contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• Both Soft Red Winter Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soft Red Winter Wheat vs Durum Wheat:

• 5 ounces of Soft Red Winter Wheat have 1.5 times more Manganese than Durum Wheat.
• While 5 oz of Durum Wheat contain 1.3 times more Calcium and 1.6 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Durum Wheat contain 1.6 times more Fat, 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Soft Red Winter Wheat provide inadequate amounts of Omega 3