Bon Appetit: Nutrition Information

Comparison of 100 Grams of Whole-Grain Wheat Flour and Enriched, Bleached, White, All-Purpose Flour

• Some of the nutrients of concern and the fortification nutrients in 100 percent whole-wheat flour and enriched, bleached, all-purpose white (wheat) flour. Dietary fiber, calcium, magnesium and potassium, nutrients of concern, occur in much higher concentrations in the whole-wheat flour on a 100-gram basis (percent). The fortification nutrients-thiamin, riboflavin, niacin, and iron-are similar in concentration between the two flours, but folate, as Dietary Folate Equivalent (DFE), µg, is higher in the enriched white flour.

  	100 Percent Whole-Grain Wheat Flour	Enriched, Bleached, All-Purpose White Flour
  Calories, kcal	339.0	364.0
  Dietary fiber, g	12.2	2.7
  Calcium, mg	34.0	15.0
  Magnesium, mg	138.0	22.0
  Potassium, mg	405.0	107.0
  Folate, DFE, µg	44.0	291.0
  Thiamin, mg	0.5	0.8
  Riboflavin, mg	0.2	0.5
  Niacin, mg	6.4	5.9
  Iron, mg	3.9	4.6

  Source: Agricultural Research Service Nutrient Database for Standard Reference, Release 17

Whole Grains Available in the United States

• Whole grains that are consumed in the United States either as a single food (e.g., wild rice, popcorn) or as an ingredient in a multi-ingredient food (e.g., in multi-grain breads). This listing of whole grains was determined from a breakdown of foods reported consumed in nationwide food consumption surveys, by amount consumed. The foods are listed in approximate order of amount consumed, but the order may change over time. In addition, other whole grains may be consumed that are not yet represented in the surveys.

  Whole Wheat

  Whole oats/oatmeal

  Whole-grain corn

  Popcorn

  Brown rice

  Whole rye

  Whole-grain barley

  Wild rice

  Buckwheat

  Triticale

  Bulgur (cracked wheat)

  Millet

  Quinoa

  Sorghum

  Source: Agriculture Research Service Database for CSFII 1994-1996.

  
  
  

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  American Dietetic Association
  Food & Drug Administration
  Chef's Collaborative
  Food Guide Pyramid
  American Cancer Society
  American Diabetes Association