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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched white Wheat flour for bread	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	56.2% 0.67mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.28% 0.36mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	3.26% 0.042mg	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	38% 152μg	41.5% 166μg	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	2.2% 0.33mg	0.28% 0.042mg	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 white Wheat flour for bread	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10.5% 0.095mg	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	46% 3.66mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	67.6% 30.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.6mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.24% 8.97g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Bread VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Enriched white Wheat flour for bread have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 calories.
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of macro-nutrients per 300 kcal
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched white Wheat flour for bread provide inadequate amounts of Fiber
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.