Comparing Nutrients in 100 grams Soft White Wheat VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Soft White Wheat	Hard white Wheat	Recommended Dietary Allowance
Energy	11.7% 340kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	58.4% 76g	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	33.4% 12.7g	32% 12g	38g per day for Men 19-50 years
Protein	19% 10.7g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Hard white Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	28.3% 0.37mg	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	9.5% 38μg	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	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Hard white Wheat	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	40.3% 0.36mg	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	67% 5.37mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	166% 3.82mg	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	57.4% 402mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	NA	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	31.5% 3.46mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Hard white Wheat per 100 g

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

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

• Both Soft White Wheat and Hard white Wheat have similar amounts of vitamins per 100 g
• Both Soft White Wheat and Hard white Wheat provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 grams.
• Both Soft White Wheat as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Soft White Wheat vs Hard white Wheat:

• Both Soft White Wheat and Hard white Wheat have similar amounts of minerals per 100 g
• Both Soft White Wheat and Hard white Wheat contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Soft White Wheat and Hard white Wheat have similar amounts of macro-nutrients per 100 g
• Both Soft White Wheat and Hard white Wheat offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.