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

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Soft Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	22.7% 657kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	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	113% 147g	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	65.3% 25g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Soft 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	65% 0.78mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	71% 11.3mg	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	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	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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% 6.37mg	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	379% 8.7mg	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	140% 978mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	NA	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	47.4% 5.2mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.68% 25.3g	3700g per day for Men 19-50 years

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

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

• 7 oz of Hard Red Spring Wheat contain 1.3 times more Vitamin B1 than Soft Red Winter Wheat.
• Both Soft 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 Soft Red Winter Wheat as well as Hard Red Spring 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 Hard Red Spring Wheat:

• 7 ounces of Soft Red Winter Wheat have 1.5 times more Phosphorus than Hard Red Spring Wheat.
• Both Soft Red Winter Wheat and Hard Red Spring Wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium 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 and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Hard Red Spring Wheat offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Soft Red Winter Wheat provide inadequate amounts of Omega 3