Comparing Nutrients in 300 calories Whole Wheat Flour VS Enriched white Wheat flour for bread

Weight per 300 calories

• Whole Wheat Flour: 88.2g
• Enriched white Wheat flour for bread: 83g

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

Discover which food has more nutrients per 300 calories - Whole Wheat Flour or Enriched white Wheat flour for bread?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Whole 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	2.27% 2.2g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	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	49% 63.5g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	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	5.25% 2g	38g per day for Men 19-50 years
Protein	21% 11.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Whole 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	37% 0.44mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.28% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	9.7% 39μg	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	4.18% 0.63mg	2.2% 0.33mg	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	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	3% 30mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	39.7% 3.18mg	46% 3.66mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	4.95% 20.8mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	28.6% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	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	45% 315mg	11.5% 80.6mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	99% 54.5μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	0.26% 9.48g	0.3% 11g	3700g per day for Men 19-50 years

Whole Wheat Flour VS Enriched White Wheat Flour For Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Wheat Flour or Enriched white Wheat flour for bread?

Lets compare vitamin content per 300 calories of Whole Wheat Flour vs Enriched white Wheat flour for bread:

• 300 calories of Whole Wheat Flour have 1.5 times more Vitamin B5 and 11.7 times more Vitamin B6 than Enriched white Wheat flour for bread.
• While 300 kcal of Enriched white Wheat flour for bread contain 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.9 times more Vitamin B9 than Whole-grain Wheat Flour.
• 300 calories of Enriched white Wheat flour for bread have insufficient amounts of Vitamin B6
• Both Whole-grain 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 calories.

Comparing minerals per 300 calories for Whole Wheat Flour vs Enriched white Wheat flour for bread:

• 300 calories of Whole Wheat Flour have 2.4 times more Copper, 5.8 times more Magnesium, 5.5 times more Manganese, 1.7 times more Molybdenum, 3.9 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Selenium and 3.2 times more Zinc than Enriched white Wheat flour for bread.
• Both Whole Wheat Flour and Enriched white Wheat flour for bread contain similar levels of Iron per 300 calories.
• 300 calories of Enriched white Wheat flour for bread lack sufficient amounts of Magnesium and Potassium
• Both Whole-grain Wheat Flour as well as Enriched white Wheat flour for bread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Wheat Flour have 4.7 times more Fiber than Enriched white Wheat flour for bread.
• Both Whole Wheat Flour and Enriched white Wheat flour for bread 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 Whole-grain Wheat Flour as well as Enriched white Wheat flour for bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.