Comparing Nutrients in 1 pound 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	57% 1651kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	181% 235g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	32.2% 12.2g	158% 60g	38g per day for Men 19-50 years
Protein	83.7% 47g	188% 105g	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	297% 3.56mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	454% 5.9mg	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	319% 1275μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	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	6.8% 68mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	401% 3.6mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	2623% 60.3mg	2.3mg per day for Men 19-50 years
Molybdenum	379% 171μg	NA	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	546% 3819mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	653% 359μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.36% 50.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat flour, white, all-purpose, enriched, bleached versus 1 lb of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of 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 Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 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 one pound.

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

• 1 lb of 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.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 1.5 times more Carbohydrate than Wheat Germ.
• While 1 lb of 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 Wheat Germ offer comparable quantities of Energy per one pound.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3