Comparing Nutrients in 100 grams Hard white Wheat VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	11.8% 342kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	54.7% 71g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	NA	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	NA	38g per day for Men 19-50 years
Protein	20% 11.3g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	32.2% 0.42mg	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	10.8% 43μg	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	NA	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 white Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	3.2% 32mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	61.4% 0.55mg	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	57% 4.56mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	131% 3mg	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	50.7% 355mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	NA	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hard white Wheat vs Durum Wheat:

• Durum Wheat contains 1.5 times more Vitamin B3 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hard white Wheat vs Durum Wheat:

• Hard white Wheat has 1.3 times more Iron and 1.3 times more Manganese than Durum Wheat.
• While Durum Wheat contains 1.5 times more Copper, 1.5 times more Magnesium and 1.4 times more Phosphorus than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Calcium, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Durum Wheat contains 1.4 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Hard white Wheat.
• Both Hard white Wheat and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Hard white Wheat as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.