Comparing Nutrients in 7 ounces Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Energy	25% 722kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	61.7% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	79% 103g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	14% 5.36g	69% 26g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	198% 2.58mg	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	91% 363μg	139% 558μg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Wheat Germ	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	176% 1.58mg	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	115% 9.2mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	1148% 26.4mg	2.3mg per day for Men 19-50 years
Molybdenum	166% 74.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Wheat Germ per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat flour, white, all-purpose, enriched, bleached versus 7 oz of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• 7 oz of Crude Wheat Germ contain 2.4 times more Vitamin B1, 5.2 times more Vitamin B5, 29.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wheat flour, white, all-purpose, enriched, bleached vs Wheat Germ:

• 7 oz of Crude Wheat Germ contain 2.6 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 10.9 times more Magnesium, 19.5 times more Manganese, 7.8 times more Phosphorus, 8.3 times more Potassium, 2.3 times more Selenium and 17.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached have 1.5 times more Carbohydrate than Wheat Germ.
• While 7 oz of Crude Wheat Germ contain 9.9 times more Fat, 10.7 times more Saturated Fat, 32.9 times more Omega 3, 13.5 times more Omega 6, 4.9 times more Fiber and 2.2 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Wheat Germ offer comparable quantities of Energy per seven ounces.
• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3