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

Macros Ratio

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

Macro Nutrients

	Soft Red Winter Wheat	Hard white Wheat	Recommended Dietary Allowance
Energy	22.7% 657kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	116% 151g	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	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Hard white 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	56% 0.73mg	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	19% 75.4μg	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	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Hard white Wheat	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	80% 0.72mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	379% 8.7mg	330% 7.6mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	NA	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	47.4% 5.2mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.51% 19g	3700g per day for Men 19-50 years

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

• Hard white Wheat contains 1.4 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 7 oz.
• Both Soft Red Winter Wheat as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Soft Red Winter Wheat has 1.2 times more Copper, 1.4 times more Magnesium and 1.4 times more Phosphorus than Hard white Wheat.
• While Hard white Wheat contains 1.4 times more Iron and 1.3 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of Calcium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of macro-nutrients per 7 oz
• Both Soft Red Winter Wheat and Hard white Wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Soft Red Winter Wheat as well as Hard white Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.