Comparing Nutrients in 1 kilogram Wheat Germ VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Energy	124% 3600kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	452% 7.23g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	311% 53g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	398% 518g	554% 720g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	0.69% 0.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	347% 132g	282% 107g	38g per day for Men 19-50 years
Protein	413% 232g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Whole 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	1568% 19mg	418% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	426% 68mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	452% 22.6mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1000% 13mg	313% 4.07mg	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	703% 2810μg	110% 440μg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	39% 390mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	456% 4.1mg	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	783% 62.6mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	569% 2390mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	5783% 133mg	1768% 40.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1300% 585μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1203% 8420mg	510% 3570mg	700mg per day for Men 19-50 years
Potassium	262% 8920mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	1440% 792μg	1124% 618μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1117% 123mg	236% 26mg	11mg per day for Men 19-50 years
Water	3% 111g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Germ vs Whole Wheat Flour:

• Crude Wheat Germ has 3.7 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Crude Wheat Germ as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Germ vs Whole Wheat Flour:

• Crude Wheat Germ has 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 4.7 times more Zinc than Whole-grain Wheat Flour.
• Both Crude Wheat Germ and Whole-grain Wheat Flour have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Wheat Germ has 3.9 times more Fat, 3.9 times more Saturated Fat, 9.9 times more Omega 3, 4.8 times more Omega 6, 1.2 times more Fiber and 1.8 times more Protein than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.4 times more Carbohydrate than Crude Wheat Germ.
• Both Crude Wheat Germ and Whole-grain Wheat Flour have similar amounts of Energy per 1 kg.
• Both Crude Wheat Germ as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.