Comparing Nutrients in 14 ounces Wheat Bran VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Wheat Bran	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	29.6% 857kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	233% 303g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	1.48% 1.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	447% 170g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	110% 61.7g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.65mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	398% 5.17mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.4% 314μg	182% 726μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.4% 5.9mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	29% 290mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	440% 3.96mg	63.5% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	524% 42mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	577% 2425mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	1984% 45.6mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	332% 149μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	574% 4021mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	138% 4691mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Bran vs Wheat flour, white, all-purpose, enriched, bleached:

• Crude Wheat Bran has 2.3 times more Vitamin B3, 5 times more Vitamin B5, 29.6 times more Vitamin B6, 24.8 times more Vitamin E and 6.3 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.5 times more Vitamin B1 and 2.3 times more Vitamin B9 than Crude Wheat Bran.
• Both Crude Wheat Bran and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B2 per 14 oz.
• Both Crude Wheat Bran as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Bran vs Wheat flour, white, all-purpose, enriched, bleached:

• Crude Wheat Bran has 4.9 times more Calcium, 6.9 times more Copper, 2.3 times more Iron, 27.8 times more Magnesium, 16.9 times more Manganese, 9.4 times more Phosphorus, 11 times more Potassium, 2.3 times more Selenium and 10.4 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.

Comparison of macro-nutrients per 14 ounces:

• Crude Wheat Bran has 4.3 times more Fat, 4.1 times more Saturated Fat, 7.6 times more Omega 3, 5.2 times more Omega 6, 15.9 times more Fiber and 1.5 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 1.7 times more Energy than Crude Wheat Bran.
• Both Crude Wheat Bran and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Carbohydrate per 14 oz.
• Both Crude Wheat Bran as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.