Comparing Nutrients in 1 pound Enriched Self-rising All-purpose White Wheat Flour VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Whole Wheat Flour	Recommended Dietary Allowance
Energy	55.4% 1606kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	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% 1.76g	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	259% 337g	251% 326g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	80% 45g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	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	255% 3.06mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.5mg	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	17.4% 0.23mg	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	222% 889μg	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	1.5% 0.23mg	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

	Enriched Self-rising All-purpose White Wheat Flour	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	153% 1533mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	265% 21mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	386% 2699mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	361% 5411mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Whole Wheat Flour per 1 lb

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

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

• 1 pound of Enriched Self-rising All-purpose White Wheat Flour has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 4.5 times more Vitamin B9 than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 1.4 times more Vitamin B5, 8.1 times more Vitamin B6 and 14.2 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Whole Wheat Flour provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin E
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Enriched Self-rising All-purpose White Wheat Flour has 9.9 times more Calcium, 1.3 times more Iron, 1.7 times more Phosphorus and 596.5 times more Sodium than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 3.7 times more Copper, 7.2 times more Magnesium, 4.1 times more Manganese, 2.9 times more Potassium, 1.8 times more Selenium and 4.2 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-grain Wheat Flour contains 2.6 times more Fat, 3.3 times more Omega 3, 2.8 times more Omega 6, 4 times more Fiber and 1.3 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3