Comparing Nutrients in 100 grams 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	11.7% 340kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	6.43% 1.1g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.37% 0.27g	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	0.069% 0.05g	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	% 0.36g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	18.4% 10.3g	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	42% 0.5mg	65.4% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	3.4% 0.044mg	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	11% 44μg	45.8% 183μg	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	4.73% 0.71mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.25% 0.3μg	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	3.4% 34mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	16% 0.14mg	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	45% 3.6mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	83.6% 37.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	112% 61.8μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• Both Whole-grain Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.