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

Macros Ratio

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

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Whole Wheat Flour	Recommended Dietary Allowance
Energy	57% 1651kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	251% 326g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	2.57% 1.86g	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	0.31% 0.23g	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	% 1.63g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	128% 48.5g	38g per day for Men 19-50 years
Protein	83.7% 47g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	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	297% 3.56mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	142% 1.85mg	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	208% 830μg	50% 200μg	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	1.8% 0.27mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	207% 1.86mg	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	263% 21mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	379% 171μg	590% 265μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.3% 48.7g	3700g per day for Men 19-50 years

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

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

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

• Wheat flour, white, all-purpose, enriched, bleached has 1.3 times more Iron than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 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.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour contains 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 Wheat flour, white, all-purpose, enriched, bleached and Whole-grain Wheat Flour have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.