Comparing Nutrients in 500 calories Enriched white Wheat flour for bread VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 500 calories

• Enriched white Wheat flour for bread: 139g
• Enriched Self-rising All-purpose White Wheat Flour: 141g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Enriched white Wheat flour for bread	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	80.6% 105g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.43% 0.31g	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	8.75% 3.32g	10% 3.8g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Enriched Self-rising All-purpose White 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	94% 1.12mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.94% 0.051mg	5.43% 0.071mg	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	63.4% 253μg	69.2% 277μg	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	3.7% 0.55mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	47.7% 477mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	17.6% 0.16mg	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	76.4% 6.1mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	61.4% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	113% 50.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	4.07% 139mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	88.3% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.77mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	7.96% 0.88mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.4% 15g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 500 calories of Enriched white Wheat flour for bread vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Enriched white Wheat flour for bread have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 calories.
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White 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 white Wheat flour for bread vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Enriched white Wheat flour for bread have 1.6 times more Copper and 1.3 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 23 times more Calcium, 1.3 times more Manganese, 6.3 times more Phosphorus and 608.3 times more Sodium than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Enriched white Wheat flour for bread lack sufficient amounts of Calcium
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Zinc
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of macro-nutrients per 500 kcal
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Enriched white Wheat flour for bread provide inadequate amounts of Fiber
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.