Comparing Nutrients in 300 calories Wheat Germ VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 300 calories

• Wheat Germ: 83.3g
• Enriched Self-rising All-purpose White Wheat Flour: 84.7g

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

Which food has more nutrients per 300 calories - Wheat Germ or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat Germ	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	8.35% 8.1g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	33.2% 43g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	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	29% 11g	6.02% 2.3g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	131% 1.57mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	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	58.5% 234μg	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	NA	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	3.25% 32.5mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	73.7% 0.66mg	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	65.2% 5.2mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	37% 0.85mg	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	100% 702mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	22% 743mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.27g	0.24% 8.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Germ vs Enriched Self-rising All-purpose White Wheat Flour:

• Crude Wheat Germ has 2.7 times more Vitamin B1, 5.1 times more Vitamin B5, 25.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Crude Wheat Germ and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Crude Wheat Germ as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Crude Wheat Germ has 7 times more Copper, 1.3 times more Iron, 12.4 times more Magnesium, 13.1 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Potassium, 2.3 times more Selenium and 19.5 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 8.8 times more Calcium and 101.1 times more Sodium than Crude Wheat Germ.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Germ has 9.9 times more Fat, 10.6 times more Saturated Fat, 32.3 times more Omega 3, 13.4 times more Omega 6, 4.8 times more Fiber and 2.3 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Crude Wheat Germ and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy per 300 kcal.
• Both Crude Wheat Germ as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.