Comparing Nutrients in 500 calories Unenriched Bleached 10% Protein White (industrial) Wheat Flour VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Unenriched Bleached 10% Protein White (industrial) Wheat Flour: 137g
• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 138g

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

Discover which food has more nutrients per 500 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	76.7% 100g	130g per day for Men 19-50 years
Sugars	0.92% 0.67g	2.1% 1.5g	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	0.057% 0.041g	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	% 0.041g	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.22g	g per day for Men 19-50 years
Fiber	8.63% 3.28g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Enriched Bleached 13% 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	22% 0.27mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.57% 0.098mg	47.3% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.78% 0.34mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	4.8% 0.062mg	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	10.6% 42.3μg	58.7% 235μg	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	0.46% 0.068mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	28.7% 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	21.5% 1.72mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	8.13% 34mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	37.5% 0.86mg	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	21% 146mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	65.8% 36μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.73mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.48% 17.7g	3700g per day for Men 19-50 years

Unenriched Bleached 10% Protein White (industrial) Wheat Flour VS Enriched Bleached 13% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 5 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.5 times more Vitamin B9 than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Enriched Bleached 13% 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 Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have 1.3 times more Manganese than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 4.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Selenium and 1.6 times more Zinc than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour and Enriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Magnesium
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.4 times more Protein than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour and Enriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.