Comparing Nutrients in 500 calories Enriched Self-rising All-purpose White Wheat Flour VS Wheat Sprouts

Weight per 500 calories

• Enriched Self-rising All-purpose White Wheat Flour: 141g
• Wheat Sprouts: 253g

Enriched Self-rising All-purpose White Wheat Flour 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 - Enriched Self-rising All-purpose White Wheat Flour or Wheat Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Wheat Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	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	0.43% 0.31g	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	10% 3.8g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	25% 14g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	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	79.3% 0.95mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.43% 0.071mg	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	69.2% 277μg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Wheat Sprouts	Recommended Dietary Allowance
Calcium	47.7% 477mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	82.5% 6.6mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	204% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	120% 840mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	88.3% 48.6μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	112% 1685mg	2.7% 40.4mg	1500mg per day for Men 19-50 years
Zinc	7.96% 0.88mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.26% 121g	3700g per day for Men 19-50 years

Enriched Self-rising All-purpose White Wheat Flour VS Wheat Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Self-rising All-purpose White Wheat Flour or Wheat Sprouts?

Lets compare vitamin content per 500 calories of Enriched Self-rising All-purpose White Wheat Flour vs Wheat Sprouts:

• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.9 times more Vitamin B9 than Wheat Sprouts.
• While 500 kcal of Sprouted Wheat contain 3.9 times more Vitamin B5 and 9.5 times more Vitamin B6 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wheat Sprouts provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6
• Both Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour vs Wheat Sprouts:

• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have 6.8 times more Calcium, 1.2 times more Iron, 1.7 times more Phosphorus and 41.7 times more Sodium than Wheat Sprouts.
• While 500 kcal of Sprouted Wheat contain 4.2 times more Copper, 7.7 times more Magnesium, 3.3 times more Manganese, 2.4 times more Potassium, 2.2 times more Selenium and 4.8 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Wheat Sprouts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have 1.4 times more Fiber than Wheat Sprouts.
• While 500 kcal of Sprouted Wheat contain 1.4 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wheat Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat Sprouts provide inadequate amounts of Fiber
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Sprouted Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.