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

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Hard Red Winter Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	22.4% 649kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	113% 147g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	44.7% 25g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Soft Red Winter 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	41.5% 0.54mg	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	20.3% 81.4μg	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	13.4% 2mg	13.4% 2mg	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 Winter Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	99% 0.89mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	379% 8.7mg	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	140% 978mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	NA	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.65% 24g	3700g per day for Men 19-50 years

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

Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of vitamins per 7 oz
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 7 oz.
• Both Hard Red Winter Wheat as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Soft Red Winter Wheat contains 1.7 times more Phosphorus than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hard Red Winter Wheat has 1.2 times more Protein than Soft Red Winter Wheat.
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 7 oz.
• Both Hard Red Winter Wheat as well as Soft Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.