Comparing Nutrients in 5 ounces Wheat Germ VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Wheat Germ	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	17.6% 510kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	11.7% 2g	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	73.2% 95g	130g per day for Men 19-50 years
Sugars	NA	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	49.2% 18.7g	NA	38g per day for Men 19-50 years
Protein	58.6% 33g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.67mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	51.6% 8.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	4.36% 0.057mg	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	48% 193μg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	15.7% 0.14mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	38% 0.87mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Enriched Tortilla Mix White Wheat Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Wheat Germ vs Enriched Tortilla Mix White Wheat Flour:

• 5 ounces of Wheat Germ have 2.6 times more Vitamin B1, 5.7 times more Vitamin B5, 32.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Enriched Tortilla Mix White Wheat Flour.
• Both Wheat Germ and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Crude Wheat Germ as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Wheat Germ have 8 times more Copper, 11.4 times more Magnesium, 21.7 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium and 19.2 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 5 oz of Enriched Tortilla Mix White Wheat Flour contain 5.3 times more Calcium and 56.4 times more Sodium than Crude Wheat Germ.
• Both Wheat Germ and Enriched Tortilla Mix White Wheat Flour contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 5.9 times more Omega 3, 3.8 times more Omega 6 and 2.4 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While 5 oz of Enriched Tortilla Mix White Wheat Flour contain 2.5 times more Saturated Fat and 1.3 times more Carbohydrate than Crude Wheat Germ.
• Both Wheat Germ and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Energy and Fat per five ounces.