Comparing Nutrients in 7 ounces Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	24.8% 718kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	51% 66.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	0.082% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	54.3% 30.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	104% 1.36mg	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	84.3% 337μg	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Bleached 15% Protein White (industrial) Wheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	148% 1.33mg	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	126% 10mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	116% 2.66mg	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	36.3% 254mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.4 times more Vitamin B1, 6.8 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Vitamin B5, 15.2 times more Vitamin B6 and more Vitamin C than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Beechnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Dried Beechnuts:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.1 times more Iron, more Magnesium, more Phosphorus and 3.2 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.4 times more Copper, 2.4 times more Manganese, 8.5 times more Potassium and 19 times more Sodium than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 2.1 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Energy, 35.5 times more Fat, 21 times more Saturated Fat, 100 times more Omega 3 and 26.5 times more Omega 6 than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3