Comparing Nutrients in 1 pound Wheat Germ VS Whole Wheat Flour

Macros Ratio

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

Macro Nutrients

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Energy	56.3% 1633kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.55g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	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	181% 235g	251% 326g	130g per day for Men 19-50 years
Sugars	NA	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	158% 60g	128% 48.5g	38g per day for Men 19-50 years
Protein	188% 105g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	711% 8.54mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	205% 10.3mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	454% 5.9mg	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	319% 1275μg	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	NA	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	17.7% 177mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	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	355% 28.4mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	2623% 60.3mg	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	546% 3819mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	119% 4046mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	653% 359μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	507% 55.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.36% 50.4g	1.3% 48.7g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 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 Crude Wheat Germ as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Wheat Germ vs Whole Wheat Flour:

• Crude Wheat Germ has 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 Crude Wheat Germ and Whole-grain Wheat Flour have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crude Wheat Germ has 3.9 times more Fat, 3.9 times more Saturated Fat, 9.9 times more Omega 3, 4.8 times more Omega 6, 1.2 times more Fiber and 1.8 times more Protein than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.4 times more Carbohydrate than Crude Wheat Germ.
• Both Crude Wheat Germ and Whole-grain Wheat Flour have similar amounts of Energy per 1 lb.
• Both Crude Wheat Germ as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.