Whole Grain or Refined?

Do you really need to eat whole grain foods?

Compare the nutrition in whole and refined grains to make your decision.

Nutrient comparison between Whole Wheat Flour and enriched All-Purpose White Flour.

Nutrient	Whole Wheat	Refined/Enriched
Calories	339	364
Dietary Fiber	12.2	2.7
Protein	13.7	10.33
Vitamin B1 (thiamine)	0.45	0.79
Vitamin B2 (riboflavin)	0.22	0.49
Niacin	6.37	5.9
Vitamin B6	0.34	0.04
Food Folate	44	29
Folate DFE	44	291
Vitamin E	0.82	0.06
Vitamin K	1.9	0.3
Potassium	405	107
Phosphorus	346	108
Calcium	34	15
Magnesium	138	22
Iron	3.88	4.64
Sodium	5	2
Manganese	3.8	0.68
Zinc	2.93	0.7
Copper	0.38	0.14
Selenium	70.7	33.9

Even when enriched, refined grains fall short on important ingredients.

Want to add more whole, high-fiber grain to your diet? Make a healthy choice.

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Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories