Comparing Nutrients in 300 calories Wheat Bran VS Whole Wheat Flour

Weight per 300 calories

• Wheat Bran: 139g
• Whole Wheat Flour: 88.2g

Whole-grain Wheat Flour has 1.6 times more energy per unit of mass than Crude Wheat Bran, which is high in comparison to other foods. Wheat Bran having above average energy density.

Which food has more nutrients per 300 calories - Wheat Bran or Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Wheat Bran	Whole Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	49% 63.5g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	0.5% 0.36g	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	0.061% 0.044g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	156% 59.4g	25% 9.44g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	27.6% 0.36mg	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	27.4% 110μg	9.7% 39μg	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	13.8% 2.07mg	4.18% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	10% 101mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	40% 0.36mg	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	184% 14.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	201% 1407mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	99% 54.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.78mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.26% 9.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Bran vs Whole Wheat Flour:

• Crude Wheat Bran has 1.6 times more Vitamin B1, 5.5 times more Vitamin B2, 4.3 times more Vitamin B3, 5.7 times more Vitamin B5, 5 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.3 times more Vitamin E than Whole-grain Wheat Flour.
• Both Crude Wheat Bran as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Wheat Bran vs Whole Wheat Flour:

• Crude Wheat Bran has 3.4 times more Calcium, 3.8 times more Copper, 4.6 times more Iron, 7 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 5.1 times more Potassium, 2 times more Selenium and 4.4 times more Zinc than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Bran has 2.7 times more Fat, 3.6 times more Omega 3, 2.9 times more Omega 6, 1.4 times more Carbohydrate, 6.3 times more Fiber and 1.9 times more Protein than Whole-grain Wheat Flour.
• Both Crude Wheat Bran and Whole-grain Wheat Flour have similar amounts of Energy per 300 kcal.
• Both Crude Wheat Bran as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.