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

Macros Ratio

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

Macro Nutrients

	Whole Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	53% 1542kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	259% 337g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	1.38% 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	0.31% 0.23g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	107% 60g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched Self-rising All-purpose White 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	190% 2.28mg	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	165% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	17.4% 0.23mg	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	50% 200μg	222% 889μg	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	21.5% 3.22mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	56.4% 0.51mg	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	204% 16.3mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	197% 4.54mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	386% 2699mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	361% 5411mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.3% 48g	3700g per day for Men 19-50 years

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

• Whole-grain Wheat Flour has 1.4 times more Vitamin B5, 8.1 times more Vitamin B6, 14.2 times more Vitamin E and 6.3 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 4.5 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B3 per 1 lb.
• Both Whole-grain Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Whole-grain Wheat Flour has 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.
• While Enriched Self-rising All-purpose White Wheat Flour contains 9.9 times more Calcium, 1.3 times more Iron, 1.7 times more Phosphorus and 596.5 times more Sodium than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour has 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 Enriched Self-rising All-purpose White Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Whole-grain Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.