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

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, bleached: 137g
• Wheat Germ: 139g

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

Discover which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, bleached or Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	62.8% 1g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	43% 7.34g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	NA	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	48.2% 18.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	139% 1.8mg	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	98% 390μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	123% 1.1mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	803% 18.5mg	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	167% 1169mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Wheat Flour, White, All-purpose, Enriched, Bleached VS Wheat Germ Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, bleached or Wheat Germ?

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

• 500 kcal of Crude Wheat Germ contain 2.4 times more Vitamin B1, 5.2 times more Vitamin B5, 29.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 kcal of Crude Wheat Germ contain 5.6 times more Copper, 1.4 times more Iron, 11 times more Magnesium, 19.7 times more Manganese, 7.9 times more Phosphorus, 8.4 times more Potassium, 2.4 times more Selenium and 17.8 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Crude Wheat Germ lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have 1.5 times more Carbohydrate than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 10 times more Fat, 33.2 times more Omega 3, 13.7 times more Omega 6, 4.9 times more Fiber and 2.3 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ offer comparable quantities of Energy per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3, Omega 6 and Fiber