Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, bleached VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, bleached: 137g
• Enriched Self-rising All-purpose White Wheat Flour: 141g

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

Which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, bleached or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	80.6% 105g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	0.43% 0.31g	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	9.76% 3.7g	10% 3.8g	38g per day for Men 19-50 years
Protein	25.3% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	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	90% 1.08mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	5.43% 0.071mg	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	63% 251μg	69.2% 277μg	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	0.55% 0.082mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	47.7% 477mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	17.6% 0.16mg	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	79.7% 6.37mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	61.4% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 148mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	88.3% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	7.96% 0.88mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat flour, white, all-purpose, enriched, bleached vs Enriched Self-rising All-purpose White Wheat Flour:

Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of vitamins per 500 kcal
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, bleached vs Enriched Self-rising All-purpose White Wheat Flour:

• Wheat flour, white, all-purpose, enriched, bleached has 1.3 times more Copper than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 23.2 times more Calcium, 1.5 times more Manganese, 5.7 times more Phosphorus and 613.4 times more Sodium than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Iron, Magnesium, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of macro-nutrients per 500 kcal
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.