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

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Soft White Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	23.3% 675kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	109% 141g	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	66.3% 25.2g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	38% 21.2g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	67.8% 11mg	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	57.7% 0.75mg	45.8% 0.6mg	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	3.14% 3.77μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	96% 0.86mg	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	133% 10.7mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	344% 7.9mg	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	114% 798mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	21% 720mg	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	62.4% 6.87mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.7% 26g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Soft White Wheat have 1.3 times more Vitamin B6 than Hard Red Winter Wheat.
• Both Soft White Wheat and Hard Red Winter Wheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per seven ounces.
• Both Soft White Wheat as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Soft White Wheat have 1.7 times more Iron, 1.4 times more Phosphorus and 1.3 times more Zinc than Hard Red Winter Wheat.
• While 7 oz of Hard Red Winter Wheat contain 1.4 times more Magnesium than Soft White Wheat.
• Both Soft White Wheat and Hard Red Winter Wheat contain similar levels of Calcium, Copper, Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soft White Wheat have 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Hard Red Winter Wheat.
• Both Soft White Wheat and Hard Red Winter Wheat offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Hard Red Winter Wheat provide inadequate amounts of Omega 3