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

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	22.7% 657kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	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	113% 147g	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	65.3% 25g	NA	38g per day for Men 19-50 years
Protein	36.7% 20.5g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	65% 0.78mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	20.3% 81.4μg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	79.6% 6.37mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	379% 8.7mg	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	140% 978mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	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	47.4% 5.2mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Durum Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Soft Red Winter 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 Soft Red Winter Wheat vs Durum Wheat:

• 7 oz of Durum Wheat contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Soft Red Winter 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 Soft Red Winter Wheat vs Durum Wheat:

• 7 ounces of Soft Red Winter Wheat have 1.5 times more Manganese than Durum Wheat.
• While 7 oz of Durum Wheat contain 1.3 times more Calcium and 1.6 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Durum Wheat contain 1.6 times more Fat, 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Soft Red Winter Wheat provide inadequate amounts of Omega 3