Comparing Nutrients in 100 calories Whole Wheat Flour VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 100 calories

• Whole Wheat Flour: 29.4g
• Wheat flour, white, all-purpose, enriched, bleached: 27.5g

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

Which food has more nutrients per 100 calories - Whole Wheat Flour or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.1% 0.074g	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	0.02% 0.015g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	8.3% 3.15g	1.95% 0.74g	38g per day for Men 19-50 years
Protein	6.94% 3.9g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.55% 0.18mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	0.93% 0.012mg	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	3.24% 13μg	12.6% 50.3μg	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	1.4% 0.21mg	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.56μg	0.069% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	1% 10mg	0.41% 4.12mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	4.4% 0.04mg	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	13.2% 1.06mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	1.44% 6.04mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	8.15% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	38.2% 17.2μg	23% 10.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	4.24% 29.7mg	700mg per day for Men 19-50 years
Potassium	3.14% 107mg	0.86% 29.4mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.59mg	0.037% 0.55mg	1500mg per day for Men 19-50 years
Zinc	6.95% 0.76mg	1.75% 0.19mg	11mg per day for Men 19-50 years
Water	0.085% 3.16g	0.089% 3.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• Whole-grain Wheat Flour has 1.5 times more Vitamin B5, 9.9 times more Vitamin B6 and 12.7 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B3 per 100 kcal.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Whole Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• Whole-grain Wheat Flour has 2.4 times more Calcium, 3 times more Copper, 6.7 times more Magnesium, 6.4 times more Manganese, 1.7 times more Molybdenum, 3.5 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-grain Wheat Flour has 3.6 times more Omega 3, 3 times more Omega 6, 4.2 times more Fiber and 1.4 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.