Comparing Nutrients in 1 kilogram 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	74.5% 2160kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	398% 518g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	1126% 428g	347% 132g	38g per day for Men 19-50 years
Protein	278% 156g	413% 232g	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	436% 5.23mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	444% 5.77mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	849% 136mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	436% 22mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1002% 13mg	1000% 13mg	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	198% 790μg	703% 2810μg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Calcium	73% 730mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1109% 10mg	884% 7.96mg	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	1321% 106mg	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	1455% 6110mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	5000% 115mg	5783% 133mg	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	1447% 10130mg	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	348% 11820mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	661% 72.7mg	1117% 123mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Crude Wheat Bran as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.