Nutrition Comparison Tool

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      Wheat Flour Whole-Grain
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      Wheat Flour Whole-Grain
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 20% DV 408 calories
      • Wheat Flour Whole-Grain 1 cup (x1) 20% DV 408 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 4% DV 3g
      • Wheat Flour Whole-Grain 1 cup (x1) 4% DV 3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 31% DV 86.4g
      • Wheat Flour Whole-Grain 1 cup (x1) 31% DV 86.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 32% DV 15.9g
      • Wheat Flour Whole-Grain 1 cup (x1) 32% DV 15.9g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 0% DV 0mg
      • Wheat Flour Whole-Grain 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 3% DV 0.52g
      • Wheat Flour Whole-Grain 1 cup (x1) 3% DV 0.52g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 46% DV 12.8g
      • Wheat Flour Whole-Grain 1 cup (x1) 46% DV 12.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 1% DV 0.49g
      • Wheat Flour Whole-Grain 1 cup (x1) 1% DV 0.49g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 24% DV 4.3mg
      • Wheat Flour Whole-Grain 1 cup (x1) 24% DV 4.3mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 3% DV 40.8mg
      • Wheat Flour Whole-Grain 1 cup (x1) 3% DV 40.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Wheat Flour Whole-Grain 1 cup (x1) 9% DV 435.6mg
      • Wheat Flour Whole-Grain 1 cup (x1) 9% DV 435.6mg
      Comparison Table

      Table Legend

      1. Wheat Flour Whole-Grain
      2. Wheat Flour Whole-Grain
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 120 120
      Calories
      (%DV)
      408
      (20%)
      408
      (20%)
      Fat (g)
      (%DV)
      3
      (4%)
      3
      (4%)
      Protein (g)
      (%DV)
      15.9
      (32%)
      15.9
      (32%)
      Carbohydrate (g)
      (%DV)
      86.4
      (31%)
      86.4
      (31%)
      Sugars (g)
      (%DV)
      0.49
      (1%)
      0.49
      (1%)
      Fiber (g)
      (%DV)
      12.8
      (46%)
      12.8
      (46%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.52
      (3%)
      0.52
      (3%)
      Net-Carbs (g) 73.5
      73.5
      Trans Fatty Acids (g) --
      --
        Minerals
      Food # 1 2
      Weight (g) 120 120
      Calcium (mg)
      (%DV)
      40.8
      (3%)
      40.8
      (3%)
      Iron, Fe (mg)
      (%DV)
      4.3
      (24%)
      4.3
      (24%)
      Potassium, K (mg)
      (%DV)
      435.6
      (9%)
      435.6
      (9%)
      Magnesium (mg)
      (%DV)
      164.4
      (39%)
      164.4
      (39%)
      Phosphorus, P (mg)
      (%DV)
      428.4
      (34%)
      428.4
      (34%)
      Sodium (mg)
      (%DV)
      2.4
      (0%)
      2.4
      (0%)
      Zinc, Zn (mg)
      (%DV)
      3.1
      (28%)
      3.1
      (28%)
      Copper, Cu (mg)
      (%DV)
      0.49
      (55%)
      0.49
      (55%)
      Manganese (mg)
      (%DV)
      4.9
      (212%)
      4.9
      (212%)
      Selenium, Se (mcg)
      (%DV)
      74.2
      (135%)
      74.2
      (135%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 120 120
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.6
      (50%)
      0.6
      (50%)
      Riboflavin (B2) (mg)
      (%DV)
      0.2
      (15%)
      0.2
      (15%)
      Niacin (B3) (mg)
      (%DV)
      5.9
      (37%)
      5.9
      (37%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.72
      (14%)
      0.72
      (14%)
      Vitamin B6 (mg)
      (%DV)
      0.49
      (29%)
      0.49
      (29%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      52.8
      (13%)
      52.8
      (13%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      52.8
      (13%)
      52.8
      (13%)
      Folate DFE (mcg)
      (%)
      52.8
      (13%)
      52.8
      (13%)
      Choline (mg)
      (%DV)
      37.4
      (7%)
      37.4
      (7%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      Carotene, beta (mcg)
      (%RDA)
      6
      (0%)
      6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 10.8 10.8
      Lycopene (mcg) 0
      0
      Lut + Zeaxanthin (mcg) 264
      264
      Vitamin E (mg)
      (%DV)
      0.85
      (6%)
      0.85
      (6%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      2.3
      (2%)
      2.3
      (2%)
      Vitamin K1 (mcg) --
      --
      Menaquinone-4 (K2) (mcg) --
      --
        Other
      Food # 1 2
      Weight (g) 120 120
      Water (g) 12.9
      12.9
      Ash (g) 2
      2
      Alcohol (g) 0
      0
      Caffeine (mg) 0
      0
      Theobromine (mg) 0
      0
      PRAL score 9.57
      9.57
        Carbohydrates
      Food # 1 2
      Weight (g) 120 120
      Soluble Fiber (g) --
      --
      Insoluble Fiber (g) --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.43
      0.43
      Glucose (Dextrose) (g) 0
      0
      Fructose (g) 0.06
      0.06
      Lactose (g) --
      --
      Maltose (g) --
      --
      Galactose (g) --
      --
      Starch (g) 69.3
      69.3
      Carbohydrate, other (g) --
      --
      Total sugar alcohols (g) --
      --
        Fats
      Food # 1 2
      Weight (g) 120 120
      Monounsaturated Fats (g) 0.34
      0.34
      Polyunsaturated Fats (g) 1.4
      1.4
      Omega 3s (g)
      (%AI)
      0.088
      (5%)
      0.088
      (5%)
      Omega 6s (g)
      (%AI)
      1.312
      (8%)
      1.312
      (8%)
      Omega 3 to Omega 6 Ratio 0.07
      0.07
      Omega 6 to Omega 3 Ratio 14.97
      14.97
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      Caproic (6:0) (g) 0
      0
      Caprylic Acid (8:0) (g) 0
      0
      Capric Acid (10:0) (g) 0
      0
      Lauric Acid (12:0) (g) 0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0
      0
      Pentadecanoic Acid (15:0) (g) 0
      0
      Palmitic Acid (16:0) (g) 0.492
      0.492
      Margaric Acid (17:0) (g) 0
      0
      Stearic Acid (18:0) (g) 0.024
      0.024
      Arachidic Acid (20:0) (g) 0
      0
      Behenic Acid (22:0) (g) 0
      0
      Lignoceric Acid (24:0) (g) 0
      0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      Pentadecenoic Acid (15:1) (g) 0
      0
      Palmitoleic Acid (16:1) (g) 0
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) 0
      0
      Oleic Acid (18:1) (g) 0.328
      0.328
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0.012
      0.012
      Docosenoic Acid (22:1) (g) 0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.312
      1.312
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.088
      0.088
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      Heneicosapentaenoic Acid 21:5 (g) 0
      0
      22:4 (g) 0
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      t-Monoenoic Fats (g) --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      Stigmasterol (g) --
      --
      Campesterol (g) --
      --
      Beta-sitosterol (g) --
      --
      Amino Acids
      Food # 1 2
      Weight (g) 120 120
      Essential  
      Histidine (mg)
      (%RDI)
      428
      (61%)
      428
      (61%)
      Isoleucine (mg)
      (%RDI)
      532
      (38%)
      532
      (38%)
      Leucine (mg)
      (%RDI)
      1078
      (39%)
      1078
      (39%)
      Lysine (mg)
      (%RDI)
      431
      (21%)
      431
      (21%)
      Methionine (mg)
      (%RDI)
      274
      (38%)
      274
      (38%)
      Phenylalanine (mg)
      (%RDI)
      818
      (94%)
      818
      (94%)
      Threonine (mg)
      (%RDI)
      440
      (42%)
      440
      (42%)
      Tryptophan (mg)
      (%RDI)
      209
      (75%)
      209
      (75%)
      Valine (mg)
      (%RDI)
      677
      (37%)
      677
      (37%)
      Conditional  
      Arginine (mg) 778
      778
      Cystine (mg)
      (%RDI)
      330
      (115%)
      330
      (115%)
      Glycine (mg) 683
      683
      Proline (mg) 2490
      2490
      Tyrosine (mg)
      (%RDI)
      330
      (38%)
      330
      (38%)
      Non-Essential  
      Alanine (mg) 587
      587
      Aspartic acid (mg) 866
      866
      Betaine (mg) 87
      87
      Glutamic acid (mg) 5194
      5194
      Hydroxyproline (mg) --
      --
      Serine (mg) 744
      744
      Data Source
      Wheat Flour Whole-Grain
      USDA Food Data Central Standard Release
      Wheat Flour Whole-Grain
      USDA Food Data Central Standard Release