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

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Hard Red Winter Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	11.3% 327kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	54.8% 71g	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	22.5% 12.6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter 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	32% 0.38mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.5% 38μg	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 Winter Wheat	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	48.2% 0.43mg	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	40% 3.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	41% 288mg	70.4% 493mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	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	24% 2.65mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.33% 12g	3700g per day for Men 19-50 years

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

Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of vitamins per 100 g
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Hard Red Winter 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 Winter Wheat vs Soft Red Winter Wheat:

• Soft Red Winter Wheat contains 1.7 times more Phosphorus than Hard Red Winter Wheat.
• Both Hard Red Winter 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 Winter Wheat has 1.2 times more Protein than Soft Red Winter Wheat.
• Both Hard Red Winter Wheat and Soft Red Winter Wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 100 g.
• Both Hard Red Winter Wheat as well as Soft Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.