Comparing Nutrients in 7 ounces Enriched Self-rising All-purpose White Wheat Flour VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Energy	24.2% 703kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	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	4.53% 0.77g	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	113% 147g	79% 103g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	35% 19.6g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	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	111% 1.34mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	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	7.63% 0.099mg	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	97% 389μg	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	0.66% 0.099mg	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

	Enriched Self-rising All-purpose White Wheat Flour	Wheat Germ	Recommended Dietary Allowance
Calcium	67% 671mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	116% 9.27mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	1148% 26.4mg	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	169% 1181mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	158% 2367mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Wheat Germ per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour vs Wheat Germ:

• 7 oz of Crude Wheat Germ contain 2.8 times more Vitamin B1, 5.2 times more Vitamin B5, 26 times more Vitamin B6 and 1.4 times more Vitamin B9 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour vs Wheat Germ:

• 7 ounces of Enriched Self-rising All-purpose White Wheat Flour have 8.7 times more Calcium and 99.4 times more Sodium than Wheat Germ.
• While 7 oz of Crude Wheat Germ contain 7.1 times more Copper, 1.3 times more Iron, 12.6 times more Magnesium, 13.3 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Potassium, 2.3 times more Selenium and 19.8 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Self-rising All-purpose White Wheat Flour have 1.4 times more Carbohydrate than Wheat Germ.
• While 7 oz of Crude Wheat Germ contain 10 times more Fat, 10.8 times more Saturated Fat, 32.9 times more Omega 3, 13.6 times more Omega 6, 4.9 times more Fiber and 2.3 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Wheat Germ offer comparable quantities of Energy per seven ounces.
• 7 ounces of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3