Comparing Nutrients in 500 calories Wheat Bran VS Wheat Germ

Weight per 500 calories

• Wheat Bran: 232g
• Wheat Germ: 139g

Crude Wheat Germ has 1.7 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 500 calories - Wheat Bran or Wheat Germ?

Macros Ratio

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

Macro Nutrients

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	62.8% 1g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	43% 7.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	55.3% 72g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	NA	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	261% 99g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	64.3% 36g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	45.7% 183μg	98% 390μg	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	23% 3.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Calcium	17% 169mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	123% 1.1mg	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	306% 24.5mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	337% 1414mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	803% 18.5mg	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	335% 2345mg	167% 1169mg	700mg per day for Men 19-50 years
Potassium	80.5% 2736mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.63mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat Bran vs Wheat Germ:

• Crude Wheat Bran has 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.
• While Crude Wheat Germ contains 2.2 times more Vitamin B1 and 2.1 times more Vitamin B9 than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat Bran vs Wheat Germ:

• Crude Wheat Bran has 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 Bran and Crude Wheat Germ have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crude Wheat Bran has 2.1 times more Carbohydrate and 5.4 times more Fiber than Crude Wheat Germ.
• While Crude Wheat Germ contains 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.
• Both Crude Wheat Bran and Crude Wheat Germ have similar amounts of Energy and Protein per 500 kcal.
• Both Crude Wheat Bran as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.