Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	117% 3400kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	587% 763g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	3.72% 2.7g	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	0.69% 0.5g	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	% 3.6g	NA	g per day for Men 19-50 years
Fiber	282% 107g	71% 27g	38g per day for Men 19-50 years
Protein	236% 132g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	418% 5mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	34% 0.44mg	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	110% 440μg	458% 1830μg	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	47.3% 7.1mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	34% 340mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	160% 1.44mg	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	450% 36mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	836% 376μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.22% 119g	3700g per day for Men 19-50 years

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

• Whole-grain Wheat Flour has 1.4 times more Vitamin B5, 9.3 times more Vitamin B6, 11.8 times more Vitamin E and 6.3 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.6 times more Vitamin B1, 3 times more Vitamin B2 and 4.2 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B3 per 1 kg.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Whole-grain Wheat Flour has 2.3 times more Calcium, 2.8 times more Copper, 6.2 times more Magnesium, 6 times more Manganese, 1.6 times more Molybdenum, 3.3 times more Phosphorus, 3.4 times more Potassium, 1.8 times more Selenium and 3.7 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.3 times more Iron than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Wheat Flour has 2.6 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 3, 2.8 times more Omega 6, 4 times more Fiber and 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.