Comparing Nutrients in 14 ounces Whole Wheat Flour VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Whole Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Energy	46.5% 1349kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.34g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	158% 206g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	0.27% 0.2g	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	% 1.43g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	138% 52.4g	38g per day for Men 19-50 years
Protein	94% 52.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	166% 2mg	622% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	152% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	43.7% 175μg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Calcium	13.5% 135mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	179% 14.3mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	226% 949mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	2295% 52.8mg	2.3mg per day for Men 19-50 years
Molybdenum	516% 232μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1417mg	477% 3342mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	104% 3540mg	3400mg per day for Men 19-50 years
Selenium	446% 245μg	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	94% 10.3mg	443% 48.8mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Wheat Flour vs Wheat Germ:

• Crude Wheat Germ contains 3.7 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Wheat Flour vs Wheat Germ:

• Crude Wheat Germ contains 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 4.7 times more Zinc than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Crude Wheat Germ have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Wheat Flour has 1.4 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.9 times more Fat, 3.9 times more Saturated Fat, 9.9 times more Omega 3, 4.8 times more Omega 6 and 1.8 times more Protein than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Crude Wheat Germ have similar amounts of Energy and Fiber per 14 oz.
• Both Whole-grain Wheat Flour as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.