Comparing Nutrients in 5 ounces Whole Soft Wheat Flour VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Whole Soft Wheat Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	16.2% 471kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	76% 99g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.8% 1.3g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	49% 18.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	39% 21.7g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Unenriched Bleached 15% Protein White (industrial) 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	35% 0.42mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.58mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.9% 0.064mg	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	9.92% 39.7μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	5% 0.75mg	0.47% 0.071mg	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 Soft Wheat Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	30.7% 0.28mg	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	65.7% 5.26mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	35% 0.81mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.4% 458mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	72.4% 40μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.49% 18.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Soft Wheat Flour versus 5 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Soft Wheat Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 5 ounces of Whole Soft Wheat Flour have 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 10.6 times more Vitamin E than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Whole Soft Wheat Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Soft Wheat Whole Grain Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Whole Soft Wheat Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 5 ounces of Whole Soft Wheat Flour have 1.9 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 6 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.2 times more Selenium than Soft Wheat Whole Grain Flour.
• 5 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Soft Wheat Flour have 1.4 times more Fat and 5.5 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.6 times more Protein than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per five ounces.