Comparing Nutrients in 300 calories Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS Whole Soft Wheat Flour

Weight per 300 calories

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 83g
• Whole Soft Wheat Flour: 90g

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

Discover which food has more nutrients per 300 calories - Unenriched Bleached 15% Protein White (industrial) Wheat Flour or Whole Soft Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	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	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	1.27% 0.92g	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	31% 12g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Whole Soft 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	13.4% 0.16mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	13.3% 0.17mg	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	6.42% 25.7μg	6.33% 25.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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% 0.041mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	1.43% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	47.7% 0.43mg	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	13% 1.04mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	25% 106mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	134% 3.07mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.18% 2.7mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.3% 11.2g	3700g per day for Men 19-50 years

Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS Whole Soft Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unenriched Bleached 15% Protein White (industrial) Wheat Flour or Whole Soft Wheat Flour?

Lets compare vitamin content per 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs Whole Soft Wheat Flour:

• 300 kcal of Soft Wheat Whole Grain Flour contain 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour and Whole Soft Wheat Flour provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs Whole Soft Wheat Flour:

• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have 2 times more Selenium than Whole Soft Wheat Flour.
• While 300 kcal of Soft Wheat Whole Grain Flour contain 2.7 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 6.5 times more Manganese, 2.8 times more Phosphorus, 3.6 times more Potassium and 2.8 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Soft Wheat Whole Grain Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have 1.5 times more Protein than Whole Soft Wheat Flour.
• While 300 kcal of Soft Wheat Whole Grain Flour contain 6 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour and Whole Soft Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber