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

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Wheat Germ	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	17.6% 510kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	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	56.5% 73.4g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	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	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	49.2% 18.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	58.6% 33g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	222% 2.67mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	60% 9.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	100% 398μg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	111% 8.87mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	39% 0.9mg	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	171% 1194mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.48% 17.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Wheat Germ 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 Wheat Germ vs Enriched White Wheat Flour for Cake:

• 5 ounces of Wheat Germ have 2.1 times more Vitamin B1, 4.9 times more Vitamin B5, 39.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Enriched White Wheat Flour for Cake.
• Both Wheat Germ and Enriched White Wheat Flour for Cake provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Crude Wheat Germ as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Wheat Germ have 2.8 times more Calcium, 5.7 times more Copper, 14.9 times more Magnesium, 21 times more Manganese, 9.9 times more Phosphorus, 8.5 times more Potassium, 16.2 times more Selenium and 19.8 times more Zinc than Enriched White Wheat Flour for Cake.
• Both Wheat Germ and Enriched White Wheat Flour for Cake contain similar levels of Iron per five ounces.
• 5 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 11.3 times more Fat, 13.1 times more Saturated Fat, 32.9 times more Omega 3, 14.8 times more Omega 6, 7.8 times more Fiber and 2.8 times more Protein than Enriched White Wheat Flour for Cake.
• While 5 oz of Enriched Cake White Wheat Flour contain 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched White Wheat Flour for Cake offer comparable quantities of Energy per five ounces.
• 5 ounces of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3