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

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat Sprouts	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	6.83% 198kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	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	32.7% 42.5g	57% 74.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	2.9% 1.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	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	18.8% 0.23mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	36.5% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	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	9.5% 38μg	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	2.9% 2.6mg	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	NA	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	2.8% 28mg	34% 338mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	26.8% 2.14mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Sprouts VS Enriched Self-rising All-purpose White Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Wheat Sprouts versus 100 g of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Wheat Sprouts have 2.2 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• While 100 g of Enriched Self-rising All-purpose White Wheat Flour contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.2 times more Vitamin B9 than Sprouted Wheat.
• 100 grams of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C
• Both Sprouted Wheat as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wheat Sprouts vs Enriched Self-rising All-purpose White Wheat Flour:

• 100 grams of Wheat Sprouts have 2.3 times more Copper, 4.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 1.2 times more Selenium and 2.7 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 100 g of Enriched Self-rising All-purpose White Wheat Flour contain 12.1 times more Calcium, 2.2 times more Iron, 3 times more Phosphorus and 74.6 times more Sodium than Sprouted Wheat.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat Sprouts have 1.4 times more Omega 6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 100 g of Enriched Self-rising All-purpose White Wheat Flour contain 1.8 times more Energy, 1.7 times more Carbohydrate, 2.5 times more Fiber and 1.3 times more Protein than Sprouted Wheat.
• Both Sprouted Wheat as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 100 grams.