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

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, bleached: 137g
• Wheat Sprouts: 253g

Wheat flour, white, all-purpose, enriched, bleached has 1.8 times more energy per 100g than Wheat Sprouts. It has high energy density when compared to other foods. Sprouted Wheat having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	7.9% 1.34g	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	82.6% 107g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	25.3% 14g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Sprouts	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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	51.5% 0.67mg	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	24% 96μg	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	7.3% 6.57mg	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 Sprouts	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	73.2% 0.66mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	204% 4.7mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	2.7% 40.4mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	3.26% 121g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.6 times more Vitamin B9 than Wheat Sprouts.
• While 500 kcal of Sprouted Wheat contain 4 times more Vitamin B5 and 11.1 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Sprouts provide similar amounts of 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 Sprouted Wheat 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 Sprouts:

• 500 kcal of Sprouted Wheat contain 3.3 times more Copper, 6.9 times more Magnesium, 5 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium and 4.3 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Sprouts contain similar levels of Iron per 500 calories.
• 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 Sprouted Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Sprouted Wheat contain 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Sprouted Wheat provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.