Comparing Nutrients in 14 ounces Wheat Germ VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat Germ	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	49.3% 1429kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	1.9% 0.61g	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	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Enriched Self-rising All-purpose White Wheat Flour	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	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	145% 23mg	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	15.3% 0.2mg	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	194% 778μg	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	1.32% 0.2mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	49.4% 0.44mg	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	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	173% 3.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	337% 2362mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Enriched Self-rising All-purpose White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Germ versus 14 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat Germ vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Wheat Germ have 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 5.2 times more Vitamin B5, 26 times more Vitamin B6 and 1.4 times more Vitamin B9 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Wheat Germ and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B3 per 14 ounces.
• Both Crude Wheat Germ as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Germ vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Wheat Germ have 7.1 times more Copper, 1.3 times more Iron, 12.6 times more Magnesium, 13.3 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Potassium, 2.3 times more Selenium and 19.8 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 8.7 times more Calcium and 99.4 times more Sodium than Crude Wheat Germ.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Germ have 10 times more Fat, 10.8 times more Saturated Fat, 32.9 times more Omega 3, 13.6 times more Omega 6, 4.9 times more Fiber and 2.3 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 1.4 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3