Comparing Nutrients in 5 ounces Whole Wheat Flour VS 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	16.6% 482kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	83.2% 108g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.53% 0.38g	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	0.098% 0.071g	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	% 0.51g	NA	g per day for Men 19-50 years
Fiber	40% 15g	10% 3.83g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	26% 14.6g	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	59.3% 0.71mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	4.8% 0.062mg	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	15.6% 62.4μg	65% 259μg	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	6.7% 1mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.35% 0.43μg	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	4.8% 48mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	22.7% 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	63.8% 5.1mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	251% 5.76mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	184% 83μg	118% 53.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.3% 506mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	159% 87.6μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.46% 17g	3700g per day for Men 19-50 years

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

• Whole-grain Wheat Flour has 1.4 times more Vitamin B5, 9.3 times more Vitamin B6, 11.8 times more Vitamin E and 6.3 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.6 times more Vitamin B1, 3 times more Vitamin B2 and 4.2 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 5 oz.
• 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 and Vitamin D in 5 oz.

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

• Whole-grain Wheat Flour has 2.3 times more Calcium, 2.8 times more Copper, 6.2 times more Magnesium, 6 times more Manganese, 1.6 times more Molybdenum, 3.3 times more Phosphorus, 3.4 times more Potassium, 1.8 times more Selenium and 3.7 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.3 times more Iron than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Wheat Flour has 2.6 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 3, 2.8 times more Omega 6, 4 times more Fiber and 1.3 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 5 oz.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.