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#1: Wheat Flour White All-purpose Enriched Bleached
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#2: Oat Flour Partially Debranned
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#3: Rye Flour Light
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Nutrition Comparison of Wheat Flour White All-purpose Enriched Bleached, Oat Flour Partially Debranned, and Rye Flour Light

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Calorie Comparison


2000 calories = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)23% DV
  • Oat Flour Partially Debranned1 cup (x1)21% DV
  • Rye Flour Light1 cup (x1)18% DV

Fat Comparison


65g = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)2% DV
  • Oat Flour Partially Debranned1 cup (x1)15% DV
  • Rye Flour Light1 cup (x1)2% DV

Carbohydrate Comparison


300g = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)32% DV
  • Oat Flour Partially Debranned1 cup (x1)23% DV
  • Rye Flour Light1 cup (x1)26% DV

Protein Comparison


50g = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)26% DV
  • Oat Flour Partially Debranned1 cup (x1)30% DV
  • Rye Flour Light1 cup (x1)20% DV

Cholesterol Comparison


300mg = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)0% DV
  • Oat Flour Partially Debranned1 cup (x1)0% DV
  • Rye Flour Light1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)14% DV
  • Oat Flour Partially Debranned1 cup (x1)27% DV
  • Rye Flour Light1 cup (x1)33% DV

Sugar Comparison


50g = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)1% DV
  • Oat Flour Partially Debranned1 cup (x1)2% DV
  • Rye Flour Light1 cup (x1)2% DV

Iron Comparison


18mg = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)32% DV
  • Oat Flour Partially Debranned1 cup (x1)23% DV
  • Rye Flour Light1 cup (x1)5% DV

Calcium Comparison


1300mg = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)1% DV
  • Oat Flour Partially Debranned1 cup (x1)4% DV
  • Rye Flour Light1 cup (x1)1% DV

Potassium Comparison


4700mg = Full Bar
  • Wheat Flour White All-purpose Enriched Bleached1 cup (x1)3% DV
  • Oat Flour Partially Debranned1 cup (x1)8% DV
  • Rye Flour Light1 cup (x1)5% DV
Macronutrients
Food ##1#2#3
Weight (g)125104102
Calories
(%DV)
455
(23%)
420
(21%)
364
(18%)
Fat (g)
(%DV)
1.2
(2%)
9.5
(15%)
1.4
(2%)
Protein (g)
(%DV)
12.9
(26%)
15.2
(30%)
10
(20%)
Carbohydrates (g)
(%DV)
95.4
(32%)
68.3
(23%)
78.2
(26%)
Sugar (g)
(%DV)
0.3
(1%)
0.8
(2%)
0.9
(2%)
Fiber (g)
(%DV)
3.4
(14%)
6.8
(27%)
8.2
(33%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.2
(1%)
1.7
(8%)
0.2
(1%)
Net Carbs (g)9261.670.1
Trans Fats (g)~~0
Minerals
Food ##1#2#3
Weight (g)125104102
Calcium (mg)
(%DV)
18.8
(1%)
57.2
(4%)
13.3
(1%)
Iron (mg)
(%DV)
5.8
(32%)
4.2
(23%)
0.9
(5%)
Potassium (mg)
(%DV)
133.8
(3%)
385.8
(8%)
228.5
(5%)
Magnesium (mg)
(%DV)
27.5
(7%)
149.8
(36%)
32.6
(8%)
Phosphorus (mg)
(%DV)
135
(11%)
470.1
(38%)
132.6
(11%)
Sodium (mg)
(%DV)
2.5
(0%)
19.8
(1%)
2
(0%)
Zinc (mg)
(%DV)
0.9
(8%)
3.3
(30%)
1.4
(12%)
Copper (mg)
(%DV)
0.2
(20%)
0.5
(50%)
0.2
(24%)
Manganese (mg)
(%DV)
0.9
(37%)
4.2
(182%)
1.2
(52%)
Selenium (μg)
(%DV)
42.4
(77%)
35.4
(64%)
18
(33%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)125104102
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
1
(82%)
0.7
(60%)
0.3
(28%)
Riboflavin (B2) (mg)
(%DV)
0.6
(48%)
0.1
(10%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
7.4
(46%)
1.5
(10%)
0.8
(5%)
Pantothenic acid (B5) (mg)
(%DV)
0.5
(11%)
0.2
(4%)
0.7
(14%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.1
(8%)
0.2
(14%)
Folate (B9) (μg)
(%DV)
228.8
(57%)
33.3
(8%)
23.5
(6%)
Folic acid (μg)
(%DV)
192.5
(48%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
36.3
(9%)
33.3
(8%)
23.5
(6%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
363.8
(91%)
33.3
(8%)
23.5
(6%)
Choline (mg)
(%DV)
13
(2%)
31.1
(6%)
11
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)22.5187.2214.2
Vitamin E (mg)
(%DV)
0.1
(1%)
0.7
(5%)
0.8
(6%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
3.3
(3%)
6
(5%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)125104102
Water (g)14.98.911.6
Ash (g)121
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)125104102
Sucrose (g)~0.50.6
Glucose (g)~0.10.1
Fructose (g)~00.1
Lactose (g)~~0
Maltose (g)~~0.1
Galactose (g)~~0
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)125104102
Omega 3s (mg)
(%DV)
28
(2%)
151
(9%)
85
(5%)
Omega 6s (mg)4893312511
Omega 3 to Omega 6 Ratio0.060.050.17
Omega 6 to Omega 3 Ratio17.7721.976.04
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)0300
13:0 (mg)~~~
14:0 (mg)0151
15:0 (mg)~~~
16:0 (mg)1851415145
17:0 (mg)~~~
18:0 (mg)9905
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)1092981161
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)0155
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)1092966150
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)006
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)5163462596
18:2 undifferentiated (mg)4893312511
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)2815185
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)125104102
Betaine (mg)8832~
Tryptophan (mg)
(%DV)
159
(57%)
~
(~%)
113
(40%)
Threonine (mg)
(%DV)
351
(33%)
~
(~%)
284
(27%)
Isoleucine (mg)
(%DV)
446
(32%)
~
(~%)
240
(17%)
Leucine (mg)
(%DV)
888
(33%)
~
(~%)
567
(21%)
Lysine (mg)
(%DV)
285
(14%)
~
(~%)
214
(10%)
Methionine (mg)
(%DV)
229
(31%)
~
(~%)
115
(16%)
Cystine (mg)
(%DV)
274
(95%)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%DV)
650
(74%)
~
(~%)
454
(52%)
Tyrosine (mg)
(%DV)
390
(45%)
~
(~%)
203
(23%)
Valine (mg)
(%DV)
519
(29%)
~
(~%)
329
(18%)
Arginine (mg)521~388
Histidine (mg)
(%DV)
288
(41%)
~
(~%)
150
(21%)
Alanine (mg)415~344
Aspartic acid (mg)544~506
Glutamic acid (mg)4349~2506
Glycine (mg)464~340
Proline (mg)1498~984
Serine (mg)645~443
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.