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

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Hard Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	22.4% 649kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	104% 135g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	44.7% 25g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	51.3% 0.67mg	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	19% 75.4μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	79% 6.33mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	350% 8.05mg	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	81.6% 572mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	255% 140μg	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	48% 5.26mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.68% 25.3g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Hard Red Spring Wheat contain 1.3 times more Vitamin B1 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Hard Red Spring Wheat provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per seven ounces.
• Both Hard Red Winter Wheat as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• Both Hard Red Winter Wheat and Hard Red Spring Wheat have similar amounts of minerals per 7 oz
• Both Hard Red Winter Wheat and Hard Red Spring Wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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