Comparing Nutrients in 7 ounces Durum Wheat VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Durum Wheat	Whole Wheat Flour	Recommended Dietary Allowance
Energy	23% 673kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	0.14% 0.099g	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	% 0.71g	g per day for Men 19-50 years
Fiber	NA	56% 21.2g	38g per day for Men 19-50 years
Protein	48.5% 27g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Durum 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	69.3% 0.83mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	62% 0.81mg	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	21.3% 85.3μg	22% 87.3μg	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	NA	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	90% 0.81mg	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	87.3% 7mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	351% 8.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	144% 1008mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.58% 21.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Durum Wheat vs Whole Wheat Flour:

• Durum Wheat has 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.4 times more Vitamin B2 than Durum Wheat.
• Both Durum Wheat and Whole-grain Wheat Flour have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Durum Wheat as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Durum Wheat vs Whole Wheat Flour:

• Durum Wheat has 1.3 times more Copper, 1.4 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Zinc than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.4 times more Manganese than Durum Wheat.
• Both Durum Wheat and Whole-grain Wheat Flour have similar amounts of Calcium, Iron, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Wheat Flour contains 1.5 times more Omega 3 than Durum Wheat.
• Both Durum Wheat and Whole-grain Wheat Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 7 oz.
• Both Durum Wheat as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.