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

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	24.8% 718kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	114% 148g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	2.8% 2.02g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Whole Soft Wheat Flour	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	29% 0.38mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	105% 0.94mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	293% 6.75mg	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	92% 641mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	0.67% 24.6g	3700g per day for Men 19-50 years

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

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 6.1 times more Vitamin B9 than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 2.4 times more Vitamin B5, 4.2 times more Vitamin B6, 10.6 times more Vitamin E and 6.3 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Soft Wheat Whole Grain Flour have similar amounts of Vitamin B3 per 7 oz.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

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

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 1.4 times more Iron and 2.2 times more Selenium than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 1.9 times more Calcium, 2.4 times more Copper, 3.1 times more Magnesium, 6 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 1.6 times more Protein than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 1.4 times more Fat, 1.6 times more Saturated Fat and 5.5 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Soft Wheat Whole Grain Flour have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.