Comparing Nutrients in 300 calories Wheat Germ VS Wheat Bran

Weight per 300 calories

• Wheat Germ: 83.3g
• Wheat Bran: 139g

Wheat Germ has 1.7 times more energy per 100g than Wheat Bran. It has high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Wheat Germ	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43g	69% 89.6g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.57g	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	29% 11g	156% 59.4g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	131% 1.57mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	139% 1.8mg	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	58.5% 234μg	27.4% 110μg	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	NA	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Wheat Bran	Recommended Dietary Allowance
Calcium	3.25% 32.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	73.7% 0.66mg	154% 1.4mg	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	65.2% 5.2mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	694% 16mg	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	100% 702mg	201% 1407mg	700mg per day for Men 19-50 years
Potassium	22% 743mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.25% 9.27g	0.37% 13.7g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 2.2 times more Vitamin B1 and 2.1 times more Vitamin B9 than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Germ vs Wheat Bran:

• Crude Wheat Bran contains 3.1 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 4.3 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Selenium than Crude Wheat Germ.
• Both Crude Wheat Germ and Crude Wheat Bran have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Germ has 1.4 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Omega 3 and 1.6 times more Omega 6 than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.1 times more Carbohydrate and 5.4 times more Fiber than Crude Wheat Germ.
• Both Crude Wheat Germ and Crude Wheat Bran have similar amounts of Energy and Protein per 300 kcal.
• Both Crude Wheat Germ as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.