Comparing Nutrients in 5 ounces Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Energy	17.8% 516kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	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	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	10% 3.83g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	26% 14.6g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	142% 1.84mg	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	65% 259μg	100% 398μg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	125% 1.13mg	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	82.2% 6.58mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	820% 19mg	2.3mg per day for Men 19-50 years
Molybdenum	118% 53.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat flour, white, all-purpose, enriched, bleached versus 5 oz of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• 5 oz of Crude Wheat Germ contain 2.4 times more Vitamin B1, 5.2 times more Vitamin B5, 29.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• 5 oz of Crude Wheat Germ contain 2.6 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 10.9 times more Magnesium, 19.5 times more Manganese, 7.8 times more Phosphorus, 8.3 times more Potassium, 2.3 times more Selenium and 17.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached have 1.5 times more Carbohydrate than Wheat Germ.
• While 5 oz of Crude Wheat Germ contain 9.9 times more Fat, 10.7 times more Saturated Fat, 32.9 times more Omega 3, 13.5 times more Omega 6, 4.9 times more Fiber and 2.2 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ offer comparable quantities of Energy per five ounces.
• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3