Comparing Nutrients in 100 grams Enriched white Wheat flour for bread VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Enriched white Wheat flour for bread	Wheat Germ	Recommended Dietary Allowance
Energy	12.4% 361kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.69g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	6.3% 2.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	21.4% 12g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	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	67.7% 0.81mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.55mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	100% 1.3mg	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	45.8% 183μg	70.3% 281μg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Wheat Germ	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	88.4% 0.8mg	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	55% 4.4mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	578% 13.3mg	2.3mg per day for Men 19-50 years
Molybdenum	81.3% 36.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched white Wheat flour for bread VS Wheat Germ per 100 g

Compare the macro and micronutrient content in 100 g of Enriched white Wheat flour for bread versus 100 g of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enriched white Wheat flour for bread vs Wheat Germ:

• 100 g of Crude Wheat Germ contain 2.3 times more Vitamin B1, 5.2 times more Vitamin B5, 35.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wheat Germ provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• Both Enriched white Wheat flour for bread as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Enriched white Wheat flour for bread vs Wheat Germ:

• 100 g of Crude Wheat Germ contain 2.6 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 9.6 times more Magnesium, 16.8 times more Manganese, 8.7 times more Phosphorus, 8.9 times more Potassium, 2 times more Selenium and 14.5 times more Zinc than Enriched white Wheat flour for bread.
• 100 grams of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched white Wheat flour for bread have 1.4 times more Carbohydrate than Wheat Germ.
• While 100 g of Crude Wheat Germ contain 5.9 times more Fat, 6.8 times more Saturated Fat, 16.8 times more Omega 3, 7.7 times more Omega 6, 5.5 times more Fiber and 1.9 times more Protein than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Wheat Germ offer comparable quantities of Energy per 100 grams.