Comparing Nutrients in 500 calories Enriched White Wheat Flour for Cake VS Wheat Sprouts

Weight per 500 calories

• Enriched White Wheat Flour for Cake: 138g
• Wheat Sprouts: 253g

Enriched White Wheat Flour for Cake 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.

Which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Wheat Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Wheat Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	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	2.9% 0.49g	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	83% 108g	82.6% 107g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	6.18% 2.35g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	103% 1.23mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	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	64.2% 257μg	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	0.18% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Wheat Flour for Cake	Wheat Sprouts	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	126% 10mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.26% 22mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	16.8% 117mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	2.7% 40.4mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched White Wheat Flour for Cake vs Wheat Sprouts:

• Enriched Cake White Wheat Flour has 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Sprouted Wheat.
• While Sprouted Wheat contains 3.8 times more Vitamin B5, 14.7 times more Vitamin B6 and more Vitamin C than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched White Wheat Flour for Cake vs Wheat Sprouts:

• Enriched Cake White Wheat Flour has 1.9 times more Iron than Sprouted Wheat.
• While Sprouted Wheat contains 3.7 times more Calcium, 3.4 times more Copper, 9.4 times more Magnesium, 5.4 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium, 15.9 times more Selenium and 4.9 times more Zinc than Enriched Cake White Wheat Flour.

Comparison of macro-nutrients per 500 calories:

• Sprouted Wheat contains 2.7 times more Omega 6 and 1.7 times more Protein than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Sprouted Wheat have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Enriched Cake White Wheat Flour as well as Sprouted Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.