Comparing Nutrients in 500 calories Soft Red Winter Wheat VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 500 calories

• Soft Red Winter Wheat: 151g
• Wheat flour, white, all-purpose, enriched, bleached: 137g

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

Discover which food has more nutrients per 500 calories - Soft Red Winter Wheat or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Soft Red Winter Wheat	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	2.43% 2.36g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	86.3% 112g	80.6% 105g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49.7% 19g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	28% 15.6g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	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	49.6% 0.6mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	15.5% 62μg	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	10% 1.53mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	4.08% 40.8mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	75.5% 0.68mg	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	60.6% 4.85mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	40.7% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	106% 745mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	84.7% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.02mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.5% 18.4g	0.44% 16.4g	3700g per day for Men 19-50 years

Soft Red Winter Wheat VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soft Red Winter Wheat or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 500 calories of Soft Red Winter Wheat vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Soft Red Winter Wheat have 2.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 18.5 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.8 times more Vitamin B1, 4.7 times more Vitamin B2 and 4.1 times more Vitamin B9 than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6 and Vitamin E
• Both Soft Red Winter Wheat as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soft Red Winter Wheat vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Soft Red Winter Wheat have 3.4 times more Copper, 6.3 times more Magnesium, 7.1 times more Manganese, 5 times more Phosphorus, 4.1 times more Potassium and 4.1 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.3 times more Iron than Soft Red Winter Wheat.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Soft Red Winter Wheat as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soft Red Winter Wheat have 5.1 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• Both Soft Red Winter Wheat and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Fiber
• Both Soft Red Winter Wheat as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.