Comparing Nutrients in 100 calories Enriched white Wheat flour for bread VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 100 calories

• Enriched white Wheat flour for bread: 27.7g
• Enriched Self-rising All-purpose White Wheat Flour: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Enriched white Wheat flour for bread or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Enriched white Wheat flour for bread	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	0.12% 0.086g	0.086% 0.062g	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	1.75% 0.66g	2% 0.76g	38g per day for Men 19-50 years
Protein	5.93% 3.3g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Enriched Self-rising All-purpose White 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	18.7% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.43% 0.12mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.79% 0.01mg	1.1% 0.014mg	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	12.7% 50.7μg	14% 55.4μg	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	0.74% 0.11mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	0.071% 0.085μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	0.42% 4.16mg	9.55% 95mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	3.5% 0.032mg	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	15.3% 1.22mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.65% 6.93mg	1.28% 5.37mg	420mg per day for Men 19-50 years
Manganese	9.54% 0.22mg	12.3% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	22.5% 10μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.84% 27mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	0.81% 27.7mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	17.7% 9.7μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	2.14% 0.24mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.081% 3g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Bread VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched white Wheat flour for bread or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 100 calories of Enriched white Wheat flour for bread vs Enriched Self-rising All-purpose White Wheat Flour:

• 100 calories of Enriched white Wheat flour for bread have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 calories.
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Enriched white Wheat flour for bread vs Enriched Self-rising All-purpose White Wheat Flour:

• 100 calories of Enriched white Wheat flour for bread have 1.6 times more Copper and 1.3 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 100 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 23 times more Calcium, 1.3 times more Manganese, 6.3 times more Phosphorus and 608.3 times more Sodium than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Iron and Selenium per 100 calories.
• 100 calories of Enriched white Wheat flour for bread lack sufficient amounts of Calcium
• 100 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Zinc
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of macro-nutrients per 100 kcal
• Both Enriched white Wheat flour for bread and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Enriched white Wheat flour for bread provide inadequate amounts of Fiber
• Both Enriched white Wheat flour for bread as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.