Comparing Nutrients in 1 pound Soft Red Winter Wheat VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Soft Red Winter Wheat	Wheat Bran	Recommended Dietary Allowance
Energy	51.8% 1501kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.08g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	54.4% 9.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	225% 293g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	2.57% 1.86g	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	149% 56.7g	511% 194g	38g per day for Men 19-50 years
Protein	84% 47g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	198% 9.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	455% 5.9mg	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	46.5% 186μg	89.6% 358μg	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	30.5% 4.6mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Wheat Bran	Recommended Dietary Allowance
Calcium	12.2% 122mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	503% 4.53mg	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	182% 14.6mg	599% 48mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	660% 2771mg	420mg per day for Men 19-50 years
Manganese	866% 20mg	2268% 52mg	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	319% 2236mg	656% 4595mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	158% 5361mg	3400mg per day for Men 19-50 years
Selenium	NA	640% 352μg	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	108% 12mg	300% 33mg	11mg per day for Men 19-50 years
Water	1.5% 55.2g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Wheat Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Soft Red Winter Wheat versus 1 lb of Wheat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soft Red Winter Wheat vs Wheat Bran:

• 1 lb of Crude Wheat Bran contains 1.3 times more Vitamin B1, 6 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 4.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.5 times more Vitamin E than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Soft Red Winter Wheat vs Wheat Bran:

• 1 lb of Crude Wheat Bran contains 2.7 times more Calcium, 2.2 times more Copper, 3.3 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 3 times more Potassium and 2.8 times more Zinc than Soft Red Winter Wheat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soft Red Winter Wheat has 1.5 times more Energy than Wheat Bran.
• While 1 lb of Crude Wheat Bran contains 2.7 times more Fat, 6 times more Omega 3, 3.2 times more Omega 6, 3.4 times more Fiber and 1.5 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Wheat Bran offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Soft Red Winter Wheat provide inadequate amounts of Omega 3