Comparing Nutrients in 100 grams Hard Red Spring Wheat VS Soft Red Winter Wheat

Macros Ratio

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

Macro Nutrients

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	11.3% 329kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	57% 74.2g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.57% 0.41g	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	32% 12g	33% 12.5g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Soft 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	42% 0.5mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	21% 0.27mg	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	10.8% 43μg	10.3% 41μg	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	6.73% 1mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	50% 0.45mg	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	45% 3.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	191% 4.4mg	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	47.4% 332mg	70.4% 493mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.33% 12g	3700g per day for Men 19-50 years

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

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 100 g.
• Both Hard Red Spring Wheat as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Soft Red Winter Wheat contains 1.5 times more Phosphorus than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Hard Red Spring Wheat has 1.2 times more Fat, 1.3 times more Omega 3 and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Hard Red Spring Wheat and Soft Red Winter Wheat have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 g.
• Both Hard Red Spring Wheat as well as Soft Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.