Comparing Nutrients in 500 calories Wheat Bran VS Hard white Wheat

Weight per 500 calories

• Wheat Bran: 232g
• Hard white Wheat: 146g

Hard white Wheat 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.

Discover which food has more nutrients per 500 calories - Wheat Bran or Hard white Wheat?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Wheat Bran	Hard white Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	6.15% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	85.4% 111g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	0.83% 0.6g	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	47% 18g	38g per day for Men 19-50 years
Protein	64.3% 36g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Hard white Wheat	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	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	41.4% 0.54mg	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	14% 55.6μg	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	9.84% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Hard white Wheat	Recommended Dietary Allowance
Calcium	17% 169mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	59% 0.53mg	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	306% 24.5mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	337% 1414mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	243% 5.6mg	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	74% 519mg	700mg per day for Men 19-50 years
Potassium	80.5% 2736mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.63mg	0.19% 2.92mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	44.3% 4.87mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.38% 14g	3700g per day for Men 19-50 years

Wheat Bran VS Hard White Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat Bran or Hard white Wheat?

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

• 500 calories of Wheat Bran have 2.1 times more Vitamin B1, 8.5 times more Vitamin B2, 4.9 times more Vitamin B3, 3.6 times more Vitamin B5, 5.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.3 times more Vitamin E than Hard white Wheat.
• 500 calories of Hard white Wheat have insufficient amounts of Vitamin E
• Both Crude Wheat Bran as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Wheat Bran vs Hard white Wheat:

• 500 calories of Wheat Bran have 3.6 times more Calcium, 4.4 times more Copper, 3.7 times more Iron, 10.4 times more Magnesium, 4.8 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 3.5 times more Zinc than Hard white Wheat.
• 500 calories of Hard white Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Bran have 3.9 times more Fat, 7.6 times more Omega 3, 4.5 times more Omega 6, 1.3 times more Carbohydrate, 5.6 times more Fiber and 2.2 times more Protein than Hard white Wheat.
• Both Wheat Bran and Hard white Wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Hard white Wheat provide inadequate amounts of Omega 3 and Omega 6