Comparing Nutrients in 1 kilogram Enriched Self-rising All-purpose White Wheat Flour VS Wheat Germ

Macros Ratio

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

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Energy	122% 3540kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	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% 3.88g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	398% 518g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	177% 99g	413% 232g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White 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	562% 6.74mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	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	38.5% 0.5mg	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	490% 1960μg	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	3.33% 0.5mg	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

	Enriched Self-rising All-purpose White Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Calcium	338% 3380mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	584% 46.7mg	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	5783% 133mg	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	850% 5950mg	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	795% 11930mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	1117% 123mg	11mg per day for Men 19-50 years
Water	2.86% 106g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Wheat Germ per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Self-rising All-purpose White Wheat Flour versus 1 kg of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour vs Wheat Germ:

• 1 kg of Crude Wheat Germ contains 2.8 times more Vitamin B1, 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 Enriched Self-rising All-purpose White Wheat Flour and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Self-rising All-purpose White Wheat Flour vs Wheat Germ:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 8.7 times more Calcium and 99.4 times more Sodium than Wheat Germ.
• While 1 kg of Crude Wheat Germ contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 1.4 times more Carbohydrate than Wheat Germ.
• While 1 kg of Crude Wheat Germ contains 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.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wheat Germ offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3