Comparing Nutrients in 1 pound Wheat Bran VS Enriched white Wheat flour for bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Wheat Bran	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	33.8% 980kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	8.93% 2.86g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	54.4% 9.25g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	253% 329g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	1.94% 1.4g	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	511% 194g	28.6% 11g	38g per day for Men 19-50 years
Protein	126% 70.5g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	385% 61.6mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	198% 9.9mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	13% 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	89.6% 358μg	208% 830μg	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	45% 6.76mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	33% 331mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	503% 4.53mg	92% 0.83mg	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	599% 48mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	660% 2771mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2268% 52mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	369% 166μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	656% 4595mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	158% 5361mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	640% 352μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	300% 33mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.64% 60.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Enriched white Wheat flour for bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Bran versus 1 lb of Enriched white Wheat flour for bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat Bran vs Enriched white Wheat flour for bread:

• 1 pound of Wheat Bran has 1.8 times more Vitamin B3, 5 times more Vitamin B5, 35.2 times more Vitamin B6 and 3.7 times more Vitamin E than Enriched white Wheat flour for bread.
• While 1 lb of Enriched white Wheat flour for bread contains 1.6 times more Vitamin B1 and 2.3 times more Vitamin B9 than Crude Wheat Bran.
• Both Wheat Bran and Enriched white Wheat flour for bread provide similar amounts of Vitamin B2 per one pound.
• Both Crude Wheat Bran as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Wheat Bran vs Enriched white Wheat flour for bread:

• 1 pound of Wheat Bran has 4.9 times more Calcium, 5.5 times more Copper, 2.4 times more Iron, 24.4 times more Magnesium, 14.5 times more Manganese, 10.4 times more Phosphorus, 11.8 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Enriched white Wheat flour for bread.
• 1 pound of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Bran has 2.6 times more Fat, 3.9 times more Omega 3, 3 times more Omega 6, 17.8 times more Fiber and 1.3 times more Protein than Enriched white Wheat flour for bread.
• While 1 lb of Enriched white Wheat flour for bread contains 1.7 times more Energy than Crude Wheat Bran.
• Both Wheat Bran and Enriched white Wheat flour for bread offer comparable quantities of Carbohydrate per one pound.