Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Energy	50% 1445kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	158% 206g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	28.2% 10.7g	138% 52.4g	38g per day for Men 19-50 years
Protein	73.2% 41g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	622% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	152% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	397% 5.16mg	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	182% 726μg	279% 1115μg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	351% 3.16mg	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	230% 18.4mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	226% 949mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	2295% 52.8mg	2.3mg per day for Men 19-50 years
Molybdenum	332% 149μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	477% 3342mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	104% 3540mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	572% 314μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	443% 48.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat flour, white, all-purpose, enriched, bleached versus 14 oz of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• 14 oz of Crude Wheat Germ contain 2.4 times more Vitamin B1, 5.2 times more Vitamin B5, 29.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• 14 oz of Crude Wheat Germ contain 2.6 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 10.9 times more Magnesium, 19.5 times more Manganese, 7.8 times more Phosphorus, 8.3 times more Potassium, 2.3 times more Selenium and 17.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 1.5 times more Carbohydrate than Wheat Germ.
• While 14 oz of Crude Wheat Germ contain 9.9 times more Fat, 10.7 times more Saturated Fat, 32.9 times more Omega 3, 13.5 times more Omega 6, 4.9 times more Fiber and 2.2 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3