Comparing Nutrients in 1 pound Whole Wheat Flour VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Whole Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Energy	53% 1542kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	181% 235g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	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	158% 60g	38g per day for Men 19-50 years
Protein	107% 60g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	190% 2.28mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Calcium	15.4% 154mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	204% 16.3mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	2623% 60.3mg	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	546% 3819mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	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	107% 11.8mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.36% 50.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Wheat Germ:

• Crude Wheat Germ contains 3.7 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Crude Wheat Germ 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 Wheat Germ:

• Crude Wheat Germ contains 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 4.7 times more Zinc than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Crude Wheat Germ have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour has 1.4 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.9 times more Fat, 3.9 times more Saturated Fat, 9.9 times more Omega 3, 4.8 times more Omega 6 and 1.8 times more Protein than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Crude Wheat Germ have similar amounts of Energy and Fiber per 1 lb.
• Both Whole-grain Wheat Flour as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.