Comparing Nutrients in 7 ounces Hard white Wheat VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Hard white Wheat	Wheat Germ	Recommended Dietary Allowance
Energy	23.4% 679kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	61.7% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	79% 103g	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	69% 26g	38g per day for Men 19-50 years
Protein	40% 22.4g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Wheat Germ	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	198% 2.58mg	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	139% 558μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	176% 1.58mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	1148% 26.4mg	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	239% 1671mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard white Wheat VS Wheat Germ per 7 oz

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

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

• 7 oz of Crude Wheat Germ contain 4.9 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Hard white Wheat.
• Both Hard white Wheat as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Crude Wheat Germ contain 2.2 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Hard white Wheat.
• Both Hard white Wheat and Wheat Germ contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hard white Wheat have 1.5 times more Carbohydrate than Wheat Germ.
• While 7 oz of Crude Wheat Germ contain 5.7 times more Fat, 6 times more Saturated Fat, 20.7 times more Omega 3, 7.4 times more Omega 6 and 2 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Wheat Germ offer comparable quantities of Energy and Fiber per seven ounces.