Comparing Nutrients in 100 calories Wheat flour, white, all-purpose, enriched, bleached VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 100 calories

• Wheat flour, white, all-purpose, enriched, bleached: 27.5g
• Enriched Self-rising All-purpose White Wheat Flour: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Wheat flour, white, all-purpose, enriched, bleached or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	0.1% 0.074g	0.086% 0.062g	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	1.95% 0.74g	2% 0.76g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.93% 0.012mg	1.1% 0.014mg	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	12.6% 50.3μg	14% 55.4μg	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	0.11% 0.016mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.082μg	0.071% 0.085μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	0.41% 4.12mg	9.55% 95mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	3.5% 0.032mg	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	16% 1.27mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.04mg	1.28% 5.37mg	420mg per day for Men 19-50 years
Manganese	8.15% 0.19mg	12.3% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	23% 10.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.24% 29.7mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.4mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	17.7% 9.7μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.089% 3.27g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat flour, white, all-purpose, enriched, bleached vs Enriched Self-rising All-purpose White Wheat Flour:

Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of vitamins per 100 kcal
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Wheat flour, white, all-purpose, enriched, bleached vs Enriched Self-rising All-purpose White Wheat Flour:

• Wheat flour, white, all-purpose, enriched, bleached has 1.3 times more Copper than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 23.2 times more Calcium, 1.5 times more Manganese, 5.7 times more Phosphorus and 613.4 times more Sodium than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Iron, Magnesium, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of macro-nutrients per 100 kcal
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.