Comparing Nutrients in 1 kilogram 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	126% 3640kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	398% 518g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	71% 27g	347% 132g	38g per day for Men 19-50 years
Protein	184% 103g	413% 232g	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	654% 7.85mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1000% 13mg	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	458% 1830μg	703% 2810μg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	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	15% 150mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	884% 7.96mg	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	580% 46.4mg	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	5783% 133mg	2.3mg per day for Men 19-50 years
Molybdenum	836% 376μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	1117% 123mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• Crude Wheat Germ contains 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 Crude Wheat Germ have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• Crude Wheat Germ contains 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 1 kilogram:

• Wheat flour, white, all-purpose, enriched, bleached has 1.5 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 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 Crude Wheat Germ have similar amounts of Energy per 1 kg.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.