Comparing Nutrients in 500 calories Unenriched Bleached 9% Protein White (industrial) Wheat FlourVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 500 calories

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

136g

Enriched Bleached 10% Protein White (industrial) Wheat Flour

137g

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

Which food has more nutrients per 500 calories - Unenriched Bleached 9% Protein White (industrial) Wheat Flour or Enriched Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

10%

86%

Enriched Bleached 10% Protein White (industrial) Wheat Flour

11%

85%

500 kcal ▼

Macro Nutrients

Unenriched Bleached 9% Protein White (industrial) Wheat Flourvs Enriched Bleached 10% Protein White (industrial) 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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2%1.95g

Fat

2.1%2.02g

1.95 gvs2.02 g

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

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1.45%0.46g

Saturated Fat

1.3%0.41g

0.46 gvs0.41 g

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

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1.45%0.023g

Omega 3

1.45%0.023g

0.023 gvs0.023 g

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

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4.7%0.8g

Omega 6

6.65%1.13g

0.8 gvs1.13 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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81%105g

Carbohydrate

80%104g

105 gvs104 g

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

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1%0.74g

Sugars

0.92%0.67g

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

0.74 gvs0.67 g

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

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0.056%0.041g

Fructose

0.057%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]

0.041 gvs0.041 g

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

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%0.041g

Glucose

%0.041g

0.041 gvs0.041 g

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

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%0.35g

Sucrose

%0.27g

0.35 gvs0.27 g

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

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8.6%3.27g

Fiber

8.63%3.28g

3.27 gvs3.28 g

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

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21.6%12g

Protein

23.7%13.3g

12 gvs13.3 g

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

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Vitamins

Unenriched Bleached 9% Protein White (industrial) Wheat Flourvs Enriched Bleached 10% Protein White (industrial) 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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22%0.26mg

Vitamin B1

83.8%1mg

Thiamine

0.26 mgvs1 mg

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

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7.55%0.098mg

Vitamin B2

46.8%0.61mg

Riboflavin

0.098 mgvs0.61 mg

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

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10.2%1.63mg

Vitamin B3

51%8.13mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs8.13 mg

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

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5.1%0.25mg

Vitamin B5

6.78%0.34mg

Pantothenic acid

0.25 mgvs0.34 mg

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

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3.88%0.05mg

Vitamin B6

3.9%0.051mg

Pyridoxine

0.05 mgvs0.051 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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10.6%42.2μg

Vitamin B9

58%232μg

Folates and Folic Acid

42.2 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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0.45%0.068mg

Vitamin E

0.46%0.068mg

Tocopherols and Tocotrienols

0.068 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

Unenriched Bleached 9% Protein White (industrial) Wheat Flourvs Enriched Bleached 10% Protein White (industrial) Wheat Flour

2.72%27.2mg

Calcium

2.73%27.3mg

27.2 mgvs27.3 mg

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

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25%0.22mg

Copper

28.5%0.26mg

0.22 mgvs0.26 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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21.5%1.7mg

Iron

86.4%6.9mg

1.7 mgvs6.9 mg

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

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6.5%27.2mg

Magnesium

8.13%34mg

27.2 mgvs34 mg

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

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37%0.86mg

Manganese

48.6%1.1mg

0.86 mgvs1.1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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16.5%116mg

Phosphorus

21%146mg

116 mgvs146 mg

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

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5.25%178mg

Potassium

6%204mg

178 mgvs204 mg

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

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28.2%15.5μg

Selenium

36.3%20μg

15.5 μgvs20 μg

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

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0.18%2.72mg

Sodium

0.18%2.73mg

2.72 mgvs2.73 mg

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

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11.6%1.3mg

Zinc

12.7%1.4mg

1.3 mgvs1.4 mg

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

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0.44%16g

Water

0.44%16.4g

16 gvs16.4 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:

Enriched Bleached 10% Protein White (industrial) Wheat Flour contains 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 5 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.5 times more Vitamin B9 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Enriched Bleached 10% 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:

Enriched Bleached 10% Protein White (industrial) Wheat Flour contains 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Enriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Copper, Potassium and Zinc per 500 kcal.
Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Enriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Enriched Bleached 10% Protein White (industrial) Wheat Flour contains 1.4 times more Omega 6 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Enriched Bleached 10% Protein White (industrial) Wheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Enriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Unenriched Bleached 9% Protein White (industrial) Wheat FlourVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourEnriched Bleached 10% Protein White (industrial) Wheat FlourVS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 500 calories Unenriched Bleached 9% Protein White (industrial) Wheat FlourVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Unenriched Bleached 9% Protein White (industrial) Wheat Flour or Enriched Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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