Comparing Nutrients in 100 calories Soft Red Winter Wheat VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 100 calories

• Soft Red Winter Wheat: 30g
• Wheat flour, white, all-purpose, enriched, bleached: 27.5g

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

Discover which food has more nutrients per 100 calories - Soft Red Winter Wheat or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Soft Red Winter Wheat	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	0.49% 0.47g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.53% 0.008g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	17.3% 22.4g	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	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	9.94% 3.78g	1.95% 0.74g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	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	9.9% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	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	3.1% 12.4μg	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	2.03% 0.31mg	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.069% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	0.82% 8.16mg	0.41% 4.12mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	12% 0.97mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.06% 38mg	1.44% 6.04mg	420mg per day for Men 19-50 years
Manganese	57.7% 1.33mg	8.15% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	21.3% 149mg	4.24% 29.7mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	0.86% 29.4mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.04% 0.6mg	0.037% 0.55mg	1500mg per day for Men 19-50 years
Zinc	7.22% 0.79mg	1.75% 0.19mg	11mg per day for Men 19-50 years
Water	0.099% 3.68g	0.089% 3.27g	3700g per day for Men 19-50 years

Soft Red Winter Wheat VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soft Red Winter Wheat or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 100 calories of Soft Red Winter Wheat vs Wheat flour, white, all-purpose, enriched, bleached:

• 100 calories of Soft Red Winter Wheat have 2.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 18.5 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While 100 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.8 times more Vitamin B1, 4.7 times more Vitamin B2 and 4.1 times more Vitamin B9 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6 and Vitamin E
• Both Soft Red Winter Wheat as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Soft Red Winter Wheat vs Wheat flour, white, all-purpose, enriched, bleached:

• 100 calories of Soft Red Winter Wheat have 3.4 times more Copper, 6.3 times more Magnesium, 7.1 times more Manganese, 5 times more Phosphorus, 4.1 times more Potassium and 4.1 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 100 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.3 times more Iron than Soft Red Winter Wheat.
• 100 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Soft Red Winter Wheat as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soft Red Winter Wheat have 5.1 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• Both Soft Red Winter Wheat and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Fiber
• Both Soft Red Winter Wheat as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.