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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Wheat Germ	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	622% 7.47mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	13.4% 0.17mg	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	279% 1115μg	182% 726μg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Crude Wheat Germ has 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 Crude Wheat Germ and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Crude Wheat Germ as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Crude Wheat Germ has 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.

Comparison of macro-nutrients per 14 ounces:

• Crude Wheat Germ has 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.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Crude Wheat Germ and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Energy per 14 oz.
• Both Crude Wheat Germ as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.