Comparing Nutrients in 500 calories Enriched Wheat Flour VS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Enriched Wheat Flour: 137g
• Enriched Bleached 10% Protein White (industrial) Wheat Flour: 137g

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

Discover which food has more nutrients per 500 calories - Enriched Wheat Flour or Enriched Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Enriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Enriched Wheat Flour	Enriched Bleached 10% Protein White (industrial) 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	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	6.65% 1.13g	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% 104g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	0.92% 0.67g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	9.76% 3.7g	8.63% 3.28g	38g per day for Men 19-50 years
Protein	25.3% 14g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	Enriched Bleached 10% Protein White (industrial) 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	83.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	46.8% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	51% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.78% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	3.9% 0.051mg	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	58% 232μg	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	2.1% 0.32mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Enriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.5% 0.26mg	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	86.4% 6.9mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	8.13% 34mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	48.6% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	84.6% 38μg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.18% 2.73mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.44% 16.4g	3700g per day for Men 19-50 years

Enriched Wheat Flour VS Enriched Bleached 10% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Wheat Flour or Enriched Bleached 10% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Enriched Wheat Flour vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:

• 500 calories of Enriched Wheat Flour have 1.8 times more Vitamin B5 than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Enriched Wheat Flour and Enriched Bleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Enriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B5
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Enriched Wheat Flour vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:

• 500 calories of Enriched Wheat Flour have 2.3 times more Selenium than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 10% Protein White (industrial) Wheat Flour contain 1.3 times more Copper and 1.4 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Enriched Bleached 10% Protein White (industrial) Wheat Flour contain similar levels of Iron, Manganese and Phosphorus per 500 calories.
• 500 calories of Enriched Wheat Flour lack sufficient amounts of Zinc
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of macro-nutrients per 500 kcal
• Both Enriched Wheat Flour and Enriched Bleached 10% Protein White (industrial) Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.