Comparing Nutrients in 100 calories Hard Red Spring Wheat VS Hard Red Winter Wheat

Weight per 100 calories

• Hard Red Spring Wheat: 30.4g
• Hard Red Winter Wheat: 30.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Hard Red Spring Wheat or Hard Red Winter Wheat?

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.08% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.17% 0.13g	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	9.76% 3.7g	9.8% 3.73g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring 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	12.8% 0.15mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.57% 0.033mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.86% 0.1mg	7.06% 0.092mg	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	3.27% 13μg	2.9% 11.6μg	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	2.05% 0.31mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.48% 0.58μg	0.48% 0.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	0.76% 7.6mg	0.89% 8.87mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	14.7% 0.13mg	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	13.7% 1.1mg	12% 0.98mg	8mg per day for Men 19-50 years
Magnesium	8.97% 37.7mg	9.17% 38.5mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	53% 1.2mg	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	14.4% 101mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.041% 0.61mg	0.041% 0.61mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.84mg	7.37% 0.81mg	11mg per day for Men 19-50 years
Water	0.1% 3.88g	0.11% 4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hard Red Spring Wheat vs Hard Red Winter Wheat:

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Hard Red Spring Wheat vs Hard Red Winter Wheat:

Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of minerals per 100 kcal
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Hard Red Spring Wheat has 1.2 times more Omega 6 and 1.2 times more Protein than Hard Red Winter Wheat.
• Both Hard Red Spring Wheat and Hard Red Winter Wheat have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Hard Red Spring Wheat as well as Hard Red Winter Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.