Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, bleached VS Whole Wheat Flour

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, bleached: 137g
• Whole Wheat Flour: 147g

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 Whole Wheat Flour?

Macros Ratio

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

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Whole 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	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	9.46% 1.6g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	0.83% 0.6g	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	0.1% 0.074g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	9.76% 3.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Whole 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	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	46% 0.6mg	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	16% 64.7μg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	67% 0.6mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	191% 86μg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat flour, white, all-purpose, enriched, bleached vs Whole Wheat Flour:

• Wheat flour, white, all-purpose, enriched, bleached has 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 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.
• Both Wheat flour, white, all-purpose, enriched, bleached and Whole-grain Wheat Flour have similar amounts of Vitamin B3 per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, bleached vs Whole Wheat Flour:

• Wheat flour, white, all-purpose, enriched, bleached has 1.2 times more Iron than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 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.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Wheat Flour contains 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 Wheat flour, white, all-purpose, enriched, bleached and Whole-grain Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Whole-grain Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.