Comparing Nutrients in 1 pound Enriched white Wheat flour for bread VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Enriched white Wheat flour for bread	Wheat Germ	Recommended Dietary Allowance
Energy	56.5% 1637kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	181% 235g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	28.6% 11g	158% 60g	38g per day for Men 19-50 years
Protein	97% 54.3g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	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	307% 3.7mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	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	13% 0.17mg	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	12% 1.8mg	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

	Enriched white Wheat flour for bread	Wheat Germ	Recommended Dietary Allowance
Calcium	6.8% 68mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	250% 20mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	2623% 60.3mg	2.3mg per day for Men 19-50 years
Molybdenum	369% 166μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	546% 3819mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	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	35% 3.86mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	1.36% 50.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Wheat Germ per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched white Wheat flour for bread 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 Enriched white Wheat flour for bread vs Wheat Germ:

• 1 lb of Crude Wheat Germ contains 2.3 times more Vitamin B1, 5.2 times more Vitamin B5, 35.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Enriched white Wheat flour for bread 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 Enriched white Wheat flour for bread vs Wheat Germ:

• 1 lb of Crude Wheat Germ contains 2.6 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 9.6 times more Magnesium, 16.8 times more Manganese, 8.7 times more Phosphorus, 8.9 times more Potassium, 2 times more Selenium and 14.5 times more Zinc than Enriched white Wheat flour for bread.
• 1 pound of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched white Wheat flour for bread has 1.4 times more Carbohydrate than Wheat Germ.
• While 1 lb of Crude Wheat Germ contains 5.9 times more Fat, 6.8 times more Saturated Fat, 16.8 times more Omega 3, 7.7 times more Omega 6, 5.5 times more Fiber and 1.9 times more Protein than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wheat Germ offer comparable quantities of Energy per one pound.