Comparing Nutrients in 500 calories Whole Wheat Flour VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 500 calories

• Whole Wheat Flour: 147g
• Enriched Self-rising All-purpose White Wheat Flour: 141g

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 Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Whole Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	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% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	3.22% 0.55g	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	0.43% 0.31g	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	10% 3.8g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched Self-rising All-purpose 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	61.5% 0.74mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	5.43% 0.071mg	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	69.2% 277μg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	5% 50mg	47.7% 477mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	17.6% 0.16mg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	61.4% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 86μg	NA	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	120% 840mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	88.3% 48.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	7.96% 0.88mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Wheat Flour vs Enriched Self-rising All-purpose White Wheat Flour:

• Whole-grain Wheat Flour has 1.4 times more Vitamin B5, 8.5 times more Vitamin B6 and 14.8 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 1.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 4.3 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B3 per 500 kcal.
• Both Whole-grain Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• Whole-grain Wheat Flour has 3.8 times more Copper, 7.5 times more Magnesium, 4.2 times more Manganese, 3 times more Potassium, 1.9 times more Selenium and 4.4 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 9.5 times more Calcium, 1.6 times more Phosphorus and 572.9 times more Sodium than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Wheat Flour has 3.5 times more Omega 3, 2.9 times more Omega 6, 4.1 times more Fiber and 1.4 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Whole-grain Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.