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

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Energy	11.4% 331kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	57% 74.2g	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	33% 12.5g	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter 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	33% 0.39mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	10.3% 41μg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Durum Wheat	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	40% 3.2mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	70.4% 493mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	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	24% 2.63mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Durum Wheat per 100 g

Compare the macro and micronutrient content in 100 g of Soft Red Winter Wheat versus 100 g of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Durum Wheat contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 grams.
• Both Soft Red Winter Wheat as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Soft Red Winter Wheat have 1.5 times more Manganese than Durum Wheat.
• While 100 g of Durum Wheat contain 1.3 times more Calcium and 1.6 times more Zinc than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Durum Wheat contain 1.6 times more Fat, 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Durum Wheat offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Soft Red Winter Wheat provide inadequate amounts of Omega 3