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

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat Germ	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	56.3% 1633kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.55g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	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	181% 235g	259% 337g	130g per day for Men 19-50 years
Sugars	NA	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	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	158% 60g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	188% 105g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	711% 8.54mg	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	165% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	205% 10.3mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	454% 5.9mg	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	319% 1275μg	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	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	17.7% 177mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	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	355% 28.4mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	2623% 60.3mg	197% 4.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	546% 3819mg	386% 2699mg	700mg per day for Men 19-50 years
Potassium	119% 4046mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	653% 359μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	361% 5411mg	1500mg per day for Men 19-50 years
Zinc	507% 55.7mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.36% 50.4g	1.3% 48g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Wheat Germ has 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 5.2 times more Vitamin B5, 26 times more Vitamin B6 and 1.4 times more Vitamin B9 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Wheat Germ and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B3 per one pound.
• Both Crude Wheat Germ 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 one pound.

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

• 1 pound of Wheat Germ has 7.1 times more Copper, 1.3 times more Iron, 12.6 times more Magnesium, 13.3 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Potassium, 2.3 times more Selenium and 19.8 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 lb of Enriched Self-rising All-purpose White Wheat Flour contains 8.7 times more Calcium and 99.4 times more Sodium than Crude Wheat Germ.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Germ has 10 times more Fat, 10.8 times more Saturated Fat, 32.9 times more Omega 3, 13.6 times more Omega 6, 4.9 times more Fiber and 2.3 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 lb of Enriched Self-rising All-purpose White Wheat Flour contains 1.4 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy per one pound.
• 1 pound of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3