Comparing Nutrients in 300 calories Whole Wheat Flour VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 300 calories

• Whole Wheat Flour: 88.2g
• Wheat flour, white, all-purpose, enriched, bleached: 82.4g

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

Which food has more nutrients per 300 calories - Whole Wheat Flour or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	0.31% 0.22g	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	0.061% 0.044g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	25% 9.44g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	21% 11.7g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	2.8% 0.036mg	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	9.7% 39μg	37.7% 151μg	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	4.18% 0.63mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.68μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	3% 30mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	13% 0.12mg	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	39.7% 3.18mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	69% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 315mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	99% 54.5μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.26% 9.48g	0.27% 9.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• Whole-grain Wheat Flour has 1.5 times more Vitamin B5, 9.9 times more Vitamin B6 and 12.7 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B3 per 300 kcal.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• Whole-grain Wheat Flour has 2.4 times more Calcium, 3 times more Copper, 6.7 times more Magnesium, 6.4 times more Manganese, 1.7 times more Molybdenum, 3.5 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Wheat Flour has 3.6 times more Omega 3, 3 times more Omega 6, 4.2 times more Fiber and 1.4 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.