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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	23.3% 675kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	116% 151g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.74% 0.54g	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	0.14% 0.099g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	14% 5.36g	38g per day for Men 19-50 years
Protein	47% 26.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	6.7% 0.087mg	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	22% 87.3μg	91% 363μg	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	9.4% 1.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	31.8% 0.29mg	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	89.3% 7.14mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	166% 74.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.64% 23.7g	3700g per day for Men 19-50 years

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

• Whole-grain Wheat Flour has 1.4 times more Vitamin B5, 9.3 times more Vitamin B6, 11.8 times more Vitamin E and 6.3 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.6 times more Vitamin B1, 3 times more Vitamin B2 and 4.2 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B3 per 7 oz.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Whole-grain Wheat Flour has 2.3 times more Calcium, 2.8 times more Copper, 6.2 times more Magnesium, 6 times more Manganese, 1.6 times more Molybdenum, 3.3 times more Phosphorus, 3.4 times more Potassium, 1.8 times more Selenium and 3.7 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.3 times more Iron than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Wheat Flour has 2.6 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 3, 2.8 times more Omega 6, 4 times more Fiber and 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Whole-grain Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.