Comparing Nutrients in 7 ounces Hard white Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	23.4% 679kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	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	116% 151g	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	40% 22.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Hard white 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	64% 0.77mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	83.6% 13.4mg	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	56% 0.73mg	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	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	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 white Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	113% 9.05mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	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	101% 704mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	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	60% 6.6mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.59% 21.7g	3700g per day for Men 19-50 years

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

• Durum Wheat contains 1.5 times more Vitamin B3 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hard white Wheat vs Durum Wheat:

• Hard white Wheat has 1.3 times more Iron and 1.3 times more Manganese than Durum Wheat.
• While Durum Wheat contains 1.5 times more Copper, 1.5 times more Magnesium and 1.4 times more Phosphorus than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Calcium, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat contains 1.4 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.