Comparing Nutrients in 7 ounces Hard Red Spring Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Hard Red Spring Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	22.5% 653kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	109% 141g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	63.7% 24.2g	NA	38g per day for Men 19-50 years
Protein	54.6% 30.6g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring 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	83.3% 1mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	64% 0.83mg	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	21.3% 85.3μg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	122% 1.1mg	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	89.3% 7.14mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	350% 8.05mg	260% 5.98mg	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	94% 659mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	323% 177μg	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	50% 5.5mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Durum Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Hard Red Spring Wheat versus 7 oz of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hard Red Spring Wheat vs Durum Wheat:

• 7 ounces of Hard Red Spring Wheat have 1.2 times more Vitamin B1 than Durum Wheat.
• Both Hard Red Spring Wheat and Durum Wheat provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Hard Red Spring Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hard Red Spring Wheat vs Durum Wheat:

• 7 ounces of Hard Red Spring Wheat have 1.3 times more Manganese than Durum Wheat.
• While 7 oz of Durum Wheat contain 1.4 times more Calcium, 1.3 times more Copper, 1.5 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Durum Wheat contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Durum Wheat contain 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Durum Wheat offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.