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

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Wheat Sprouts	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	9.68% 281kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	46.4% 60.3g	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	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	26.6% 0.32mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	51.6% 8.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	13.5% 54μg	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	4.1% 3.7mg	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 Sprouts	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	38% 3.03mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	115% 2.63mg	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	40.5% 283mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.83% 67.7g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Sprouted Wheat has 2.4 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.6 times more Vitamin B9 than Sprouted Wheat.
• Both Sprouted Wheat as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sprouted Wheat has 2.6 times more Copper, 3.9 times more Magnesium, 3 times more Manganese, 1.7 times more Potassium, 2.6 times more Zinc and 4.7 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 7.3 times more Calcium, 3.3 times more Iron and 42.3 times more Sodium than Sprouted Wheat.
• Both Sprouted Wheat and Enriched Tortilla Mix White Wheat Flour have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Tortilla Mix White Wheat Flour contains 2 times more Energy, 8.4 times more Fat, 19.9 times more Saturated Fat, 4.7 times more Omega 3, 2.6 times more Omega 6, 1.6 times more Carbohydrate and 1.3 times more Protein than Sprouted Wheat.
• Both Sprouted Wheat as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.