Comparing Nutrients in 500 calories Enriched Wheat FlourVS Enriched Bleached 9% Protein White Wheat Flour

Weight per 500 calories

Enriched Wheat Flour

137g

Enriched Bleached 9% Protein White Wheat Flour

136g

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

Which food has more nutrients per 500 calories - Enriched Wheat Flour or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

Protein Fat Carbs

Enriched Wheat Flour

12%

86%

Enriched Bleached 9% Protein White Wheat Flour

10%

86%

500 kcal ▼

Macro Nutrients

Enriched Wheat Flourvs Enriched Bleached 9% Protein White Wheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.35g

Fat

2%1.95g

1.35 gvs1.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.67%0.21g

Saturated Fat

1.45%0.46g

0.21 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.9%0.03g

Omega 3

1.45%0.023g

0.03 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.16%0.54g

Omega 6

4.7%0.8g

0.54 gvs0.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80.6%105g

Carbohydrate

81%105g

105 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.51%0.37g

Sugars

1%0.74g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.37 gvs0.74 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.056%0.041g

≤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]

NA gvs0.041 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.041g

NA gvs0.041 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.35g

NA gvs0.35 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.76%3.7g

Fiber

3.7 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.3%14g

Protein

21.6%12g

14 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Wheat Flourvs Enriched Bleached 9% Protein White Wheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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90%1.08mg

Vitamin B1

83.6%1mg

Thiamine

1.08 mgvs1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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52%0.68mg

Vitamin B2

46.6%0.61mg

Riboflavin

0.68 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50.7%8.1mg

Vitamin B3

50.7%8.1mg

Niacin, nicotinic acid, niacinamide

8.1 mgvs8.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.6mg

Vitamin B5

5.1%0.25mg

Pantothenic acid

0.6 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.65%0.06mg

Vitamin B6

3.88%0.05mg

Pyridoxine

0.06 mgvs0.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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63%251μg

Vitamin B9

58%232μg

Folates and Folic Acid

251 μgvs232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.1%0.32mg

Vitamin E

0.45%0.068mg

Tocopherols and Tocotrienols

0.32 mgvs0.068 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

0.34%0.41μg

Phytomenadione or phylloquinone

0.41 μgvs0.41 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Wheat Flourvs Enriched Bleached 9% Protein White Wheat Flour

2.06%20.6mg

Calcium

2.72%27.2mg

20.6 mgvs27.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

25%0.22mg

0.2 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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79.7%6.37mg

Iron

86%6.9mg

6.37 mgvs6.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.2%30.2mg

Magnesium

6.5%27.2mg

30.2 mgvs27.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg

Manganese

37%0.86mg

0.94 mgvs0.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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84.6%38μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

38 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%148mg

Phosphorus

16.5%116mg

148 mgvs116 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.32%147mg

Potassium

5.25%178mg

147 mgvs178 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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84.7%46.6μg

Selenium

28.2%15.5μg

46.6 μgvs15.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.75mg

Sodium

0.18%2.72mg

2.75 mgvs2.72 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.74%0.96mg

Zinc

11.6%1.3mg

0.96 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.4g

Water

0.44%16g

16.4 gvs16 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Enriched Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:

Unbleached Enriched All-purpose White Wheat Flour has 2.4 times more Vitamin B5 than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Enriched Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:

Unbleached Enriched All-purpose White Wheat Flour has 1.3 times more Phosphorus and 3 times more Selenium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
While Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 1.3 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Copper, Iron, Magnesium, Manganese and Potassium per 500 kcal.
Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Unbleached Enriched All-purpose White Wheat Flour and Enriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Unbleached Enriched All-purpose White Wheat Flour as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Wheat FlourVS Spaghetti, protein-fortified, dry, enriched (n x 6.25)Enriched Bleached 9% Protein White Wheat FlourVS Spaghetti, protein-fortified, dry, enriched (n x 6.25)Enriched Wheat FlourVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourEnriched Bleached 9% Protein White Wheat FlourVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 500 calories Enriched Wheat FlourVS Enriched Bleached 9% Protein White Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Wheat Flour or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: