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

Weight per 500 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 138g
• Dried Butternuts: 81.7g

Dried Butternuts have 1.7 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 Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Butternuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	445% 7.12g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	162% 27.6g	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	7.57% 9.84g	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	10% 3.84g	38g per day for Men 19-50 years
Protein	38% 21g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.54% 4.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.61mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	35% 0.46mg	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	13.5% 54μg	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	2.9% 2.6mg	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% 0.069mg	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 Butternuts	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	41% 0.37mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	233% 5.36mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	70.6% 39μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.054% 0.82mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	23.2% 2.56mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.074% 2.73g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.2 times more Vitamin B1, 5.1 times more Vitamin B2, 9.6 times more Vitamin B3 and 4.4 times more Vitamin B9 than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 7.4 times more Vitamin B6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Butternuts provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.1 times more Iron and 2.8 times more Selenium than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 1.4 times more Copper, 3.7 times more Magnesium, 6.8 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc 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
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Butternuts 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 9.8 times more Carbohydrate than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 23.9 times more Fat, 303.3 times more Omega 3 and 28.7 times more Omega 6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Butternuts offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3, Omega 6 and Fiber
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate