Comparing Nutrients in 300 calories Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Dried Beechnuts

Weight per 300 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 83g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.6 times more energy per unit of mass than Enriched Bleached 15% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	0.034% 0.025g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	5.23% 2g	NA	38g per day for Men 19-50 years
Protein	22.7% 12.7g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	27.4% 0.36mg	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	35.2% 141μg	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.041mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	38.8% 0.35mg	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	52.4% 4.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	30.4% 0.7mg	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	15% 106mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.093% 3.44g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 10.8 times more Vitamin B3 and 2.4 times more Vitamin B9 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.4 times more Vitamin B5, 9.6 times more Vitamin B6 and more Vitamin C than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.3 times more Iron, more Magnesium, more Phosphorus and 5.1 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.2 times more Copper, 1.5 times more Manganese and 5.3 times more Potassium than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Beechnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.3 times more Carbohydrate and 3.9 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 22.3 times more Fat, 13.2 times more Saturated Fat, 62.8 times more Omega 3 and 16.6 times more Omega 6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein