Comparing Nutrients in 500 calories Whole Wheat Flour VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 500 calories

• Whole Wheat Flour: 147g
• Wheat flour, white, all-purpose, enriched, bleached: 137g

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

Which food has more nutrients per 500 calories - Whole Wheat Flour or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	80.6% 105g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	0.51% 0.37g	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	0.1% 0.074g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	4.65% 0.06mg	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	16% 64.7μg	63% 251μg	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	6.96% 1.04mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	5% 50mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	22% 0.2mg	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	66% 5.3mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	40.7% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 86μg	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 525mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	84.7% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• Whole-grain Wheat Flour has 1.5 times more Vitamin B5, 9.9 times more Vitamin B6 and 12.7 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B3 per 500 kcal.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• Whole-grain Wheat Flour has 2.4 times more Calcium, 3 times more Copper, 6.7 times more Magnesium, 6.4 times more Manganese, 1.7 times more Molybdenum, 3.5 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Wheat Flour has 3.6 times more Omega 3, 3 times more Omega 6, 4.2 times more Fiber and 1.4 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.