Comparing Nutrients in 14 ounces Wheat Bran VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Energy	29.6% 857kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	158% 206g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	NA	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	138% 52.4g	38g per day for Men 19-50 years
Protein	110% 61.7g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Wheat Germ	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	622% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	152% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.65mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	398% 5.17mg	397% 5.16mg	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	279% 1115μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Calcium	29% 290mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	440% 3.96mg	351% 3.16mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	577% 2425mg	226% 949mg	420mg per day for Men 19-50 years
Manganese	1984% 45.6mg	2295% 52.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	477% 3342mg	700mg per day for Men 19-50 years
Potassium	138% 4691mg	104% 3540mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	572% 314μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	443% 48.8mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Bran vs Wheat Germ:

• Crude Wheat Bran has 2 times more Vitamin B3 than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.6 times more Vitamin B1 and 3.6 times more Vitamin B9 than Crude Wheat Bran.
• Both Crude Wheat Bran and Crude Wheat Germ have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Crude Wheat Bran as well as Crude Wheat Germ 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 Germ:

• Crude Wheat Bran has 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.7 times more Zinc than Crude Wheat Bran.
• Both Crude Wheat Bran and Crude Wheat Germ have similar amounts of Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Wheat Bran has 1.2 times more Carbohydrate and 3.2 times more Fiber than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.7 times more Energy, 2.3 times more Fat, 2.6 times more Saturated Fat, 4.3 times more Omega 3, 2.6 times more Omega 6 and 1.5 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.