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

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Soft Red Winter Wheat	Wheat Germ	Recommended Dietary Allowance
Energy	16% 469kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	56.5% 73.4g	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	49.2% 18.7g	38g per day for Men 19-50 years
Protein	26% 14.7g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Wheat Germ	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	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	142% 1.84mg	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	100% 398μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	125% 1.13mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	271% 6.22mg	820% 19mg	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	171% 1194mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.43% 15.8g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Crude Wheat Germ contain 4.8 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat as well as Crude Wheat Germ 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 Wheat Germ:

• 5 oz of Crude Wheat Germ contain 1.4 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 4.7 times more Zinc than Soft Red Winter Wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soft Red Winter Wheat have 1.4 times more Carbohydrate than Wheat Germ.
• While 5 oz of Crude Wheat Germ contain 6.2 times more Fat, 5.8 times more Saturated Fat, 25.8 times more Omega 3, 8.4 times more Omega 6 and 2.2 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Wheat Germ offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Soft Red Winter Wheat provide inadequate amounts of Omega 3