Comparing Nutrients in 300 calories Enriched Self-rising All-purpose White Wheat Flour VS Enriched white Wheat flour for bread

Weight per 300 calories

• Enriched Self-rising All-purpose White Wheat Flour: 84.7g
• Enriched white Wheat flour for bread: 83g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Enriched Self-rising All-purpose White Wheat Flour or Enriched white Wheat flour for bread?

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	0.36% 0.26g	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	6.02% 2.3g	5.25% 2g	38g per day for Men 19-50 years
Protein	15% 8.4g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	7.28% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.26% 0.042mg	2.37% 0.031mg	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	41.5% 166μg	38% 152μg	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	0.28% 0.042mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	28.6% 286mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	17% 0.15mg	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	49.5% 3.96mg	46% 3.66mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	4.95% 20.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	28.6% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	67.6% 30.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 504mg	11.5% 80.6mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	4.78% 0.53mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.97g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched Self-rising All-purpose White Wheat Flour vs Enriched white Wheat flour for bread:

• Enriched Self-rising All-purpose White Wheat Flour has 1.4 times more Vitamin B6 than Enriched white Wheat flour for bread.
• While Enriched white Wheat flour for bread contains 1.3 times more Vitamin B3 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Enriched white Wheat flour for bread have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Enriched Self-rising All-purpose White Wheat Flour vs Enriched white Wheat flour for bread:

• Enriched Self-rising All-purpose White Wheat Flour has 23 times more Calcium, 1.3 times more Manganese, 6.3 times more Phosphorus, 1.3 times more Potassium and 608.3 times more Sodium than Enriched white Wheat flour for bread.
• While Enriched white Wheat flour for bread contains 1.6 times more Copper, 1.3 times more Magnesium and 1.3 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Enriched white Wheat flour for bread have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched white Wheat flour for bread contains 1.7 times more Omega 6 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Enriched white Wheat flour for bread have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Enriched white Wheat flour for bread have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.