Comparing Nutrients in 100 grams Whole Wheat Flour VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Whole Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.48% 0.15g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.3% 0.22g	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	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	42% 0.5mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	36.5% 5.83mg	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	3.85% 0.05mg	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	49% 196μg	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	0.33% 0.05mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	34% 338mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	12.4% 0.11mg	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% 4.67mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	NA	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	112% 61.8μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Wheat Flour vs Enriched Self-rising All-purpose White Wheat Flour:

• Whole-grain Wheat Flour has 1.4 times more Vitamin B5, 8.1 times more Vitamin B6, 14.2 times more Vitamin E and 6.3 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 4.5 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B3 per 100 g.
• Both Whole-grain Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• Whole-grain Wheat Flour has 3.7 times more Copper, 7.2 times more Magnesium, 4.1 times more Manganese, 2.9 times more Potassium, 1.8 times more Selenium and 4.2 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 9.9 times more Calcium, 1.3 times more Iron, 1.7 times more Phosphorus and 596.5 times more Sodium 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 Enriched Self-rising All-purpose White Wheat Flour.
• Both Whole-grain Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy and Carbohydrate per 100 g.
• Both Whole-grain Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.