Comparing Nutrients in 1 kilogram Wheat Bran VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Wild Rice	16%	3%	81%

Macro Nutrients

	Wheat Bran	Wild Rice	Recommended Dietary Allowance
Energy	74.5% 2160kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	576% 749g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	34.5% 25g	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	% 6.7g	g per day for Men 19-50 years
Fiber	1126% 428g	163% 62g	38g per day for Men 19-50 years
Protein	278% 156g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	444% 5.77mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	849% 136mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	436% 22mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1002% 13mg	301% 3.9mg	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	238% 950μg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wild Rice	Recommended Dietary Allowance
Calcium	73% 730mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1109% 10mg	582% 5.24mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	1455% 6110mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	5000% 115mg	578% 13.3mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	348% 11820mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	661% 72.7mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	2.67% 99g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Wild Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat Bran versus 1 kg of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat Bran vs Wild Rice:

• 1 kilogram of Wheat Bran has 4.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.8 times more Vitamin E than Wild Rice.
• Both Wheat Bran and Wild Rice provide similar amounts of Vitamin B9 per one kilogram.
• Both Crude Wheat Bran as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Wheat Bran vs Wild Rice:

• 1 kilogram of Wheat Bran has 3.5 times more Calcium, 1.9 times more Copper, 5.4 times more Iron, 3.5 times more Magnesium, 8.7 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 27.7 times more Selenium and 1.2 times more Zinc than Wild Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Bran has 3.9 times more Fat, 5.4 times more Omega 6 and 6.9 times more Fiber than Wild Rice.
• While 1 kg of Raw Wild Rice contains 1.7 times more Energy, 1.8 times more Omega 3 and 6.1 times more Sugars than Crude Wheat Bran.
• Both Wheat Bran and Wild Rice offer comparable quantities of Carbohydrate and Protein per one kilogram.