Comparing Nutrients in 500 calories Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Dried Beechnuts

Weight per 500 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 138g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 1.6 times more energy per unit of mass than Enriched Bleached 15% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 500 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 97g	22.4% 29g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	8.72% 3.3g	NA	38g per day for Men 19-50 years
Protein	38% 21g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.61mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	45.7% 0.59mg	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	58.7% 235μg	24.5% 98μg	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	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	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 Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	64.6% 0.58mg	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	87.4% 7mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	50.6% 1.16mg	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	25.3% 177mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	70.6% 39μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.15% 5.73g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 10.8 times more Vitamin B3 and 2.4 times more Vitamin B9 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.4 times more Vitamin B5, 9.6 times more Vitamin B6 and more Vitamin C than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin C
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.3 times more Iron, more Magnesium, more Phosphorus and 5.1 times more Zinc than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 2.2 times more Copper, 1.5 times more Manganese and 5.3 times more Potassium than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Beechnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.3 times more Carbohydrate and 3.9 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 22.3 times more Fat, 13.2 times more Saturated Fat, 62.8 times more Omega 3 and 16.6 times more Omega 6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein