Comparing Nutrients in 500 calories Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Enriched Bleached 9% Protein White Wheat Flour

Weight per 500 calories

• Unenriched Bleached 9% Protein White (industrial) Wheat Flour: 136g
• Enriched Bleached 9% Protein White Wheat Flour: 136g

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 9% Protein White (industrial) Wheat Flour or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	81% 105g	130g per day for Men 19-50 years
Sugars	1% 0.74g	1% 0.74g	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	0.056% 0.041g	0.056% 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	% 0.35g	% 0.35g	g per day for Men 19-50 years
Fiber	8.6% 3.27g	NA	38g per day for Men 19-50 years
Protein	21.6% 12g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Enriched Bleached 9% Protein 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	22% 0.26mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	3.88% 0.05mg	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% 42.2μg	58% 232μg	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	0.45% 0.068mg	0.45% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	25% 0.22mg	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% 1.7mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.2mg	6.5% 27.2mg	420mg per day for Men 19-50 years
Manganese	37% 0.86mg	37% 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	16.5% 116mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.72mg	0.18% 2.72mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.3mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.44% 16g	3700g per day for Men 19-50 years

Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Enriched Bleached 9% Protein White Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 9% Protein White (industrial) Wheat Flour or Enriched Bleached 9% Protein White Wheat Flour?

Lets compare vitamin content per 500 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:

• 500 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 5 times more Vitamin B3 and 5.5 times more Vitamin B9 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:

• 500 kcal of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 4 times more Iron than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Enriched Bleached 9% Protein White Wheat Flour contain similar levels of Copper, Manganese, Phosphorus, Selenium and Zinc per 500 calories.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of macro-nutrients per 500 kcal
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Enriched Bleached 9% Protein White Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.