Comparing Nutrients in 5 ounces Whole Wheat Flour VS Enriched White Wheat Flour for Cake

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Whole Wheat Flour	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	16.6% 482kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.56% 0.18g	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	2.98% 0.51g	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	85% 111g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.61% 0.44g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched White Wheat Flour for Cake	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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	60% 9.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	3.6% 0.047mg	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	66% 264μg	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	0.19% 0.028mg	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	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	4.8% 48mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	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	63.8% 5.1mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	251% 5.76mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	184% 83μg	NA	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	159% 87.6μg	12.6% 6.95μg	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	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Enriched White Wheat Flour for Cake per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Wheat Flour versus 5 oz of Enriched White Wheat Flour for Cake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Wheat Flour vs Enriched White Wheat Flour for Cake:

• 5 ounces of Whole Wheat Flour have 1.3 times more Vitamin B5, 12.3 times more Vitamin B6 and 35.5 times more Vitamin E than Enriched White Wheat Flour for Cake.
• While 5 oz of Enriched Cake White Wheat Flour contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.2 times more Vitamin B9 than Whole-grain Wheat Flour.
• 5 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Whole Wheat Flour vs Enriched White Wheat Flour for Cake:

• 5 ounces of Whole Wheat Flour have 2.4 times more Calcium, 2.9 times more Copper, 8.6 times more Magnesium, 6.4 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Potassium, 12.6 times more Selenium and 4.2 times more Zinc than Enriched White Wheat Flour for Cake.
• While 5 oz of Enriched Cake White Wheat Flour contain 2 times more Iron than Whole-grain Wheat Flour.
• 5 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Flour have 2.9 times more Fat, 3.3 times more Omega 3, 3.1 times more Omega 6, 6.3 times more Fiber and 1.6 times more Protein than Enriched White Wheat Flour for Cake.
• Both Whole Wheat Flour and Enriched White Wheat Flour for Cake offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3