Comparing Nutrients in 5 ounces Soft Red Winter Wheat VS Whole Wheat Flour

Macros Ratio

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

Macro Nutrients

	Soft Red Winter Wheat	Whole Wheat Flour	Recommended Dietary Allowance
Energy	16% 469kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	78.5% 102g	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	0.098% 0.071g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	40% 15g	38g per day for Men 19-50 years
Protein	26% 14.7g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Whole Wheat Flour	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	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	44.4% 0.58mg	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	15.6% 62.4μg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	57% 4.55mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	271% 6.22mg	251% 5.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 83μg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	NA	159% 87.6μg	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	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Whole Wheat Flour per 5 oz

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

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

• 5 ounces of Soft Red Winter Wheat have 1.4 times more Vitamin B5 and 1.4 times more Vitamin E than Whole Wheat Flour.
• While 5 oz of Whole-grain Wheat Flour contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Whole Wheat Flour provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• Both Soft Red Winter Wheat as well as Whole-grain Wheat Flour 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 Whole Wheat Flour:

• 5 ounces of Soft Red Winter Wheat have 1.4 times more Phosphorus than Whole Wheat Flour.
• While 5 oz of Whole-grain Wheat Flour contain 1.3 times more Calcium than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Whole Wheat Flour contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Wheat Flour contain 1.6 times more Fat, 2.6 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Whole Wheat Flour offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Soft Red Winter Wheat provide inadequate amounts of Omega 3