Comparing Nutrients in 500 calories Wheat Bran VS Wheat Sprouts

Weight per 500 calories

• Wheat Bran: 232g
• Wheat Sprouts: 253g

Both foods have similar energy densities which is above average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Wheat Bran	Wheat Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	82.6% 107g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	64.3% 36g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Wheat Sprouts	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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	51.5% 0.67mg	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	24% 96μg	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	7.3% 6.57mg	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 Sprouts	Recommended Dietary Allowance
Calcium	17% 169mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	73.2% 0.66mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	337% 1414mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	204% 4.7mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	80.5% 2736mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.63mg	2.7% 40.4mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.62% 23g	3.26% 121g	3700g per day for Men 19-50 years

Wheat Bran VS Wheat Sprouts Nutrients Per 500 Kcal

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

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

• 500 calories of Wheat Bran have 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Wheat Sprouts.
• Both Crude Wheat Bran as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Wheat Bran have 2.4 times more Calcium, 3.5 times more Copper, 4.5 times more Iron, 6.8 times more Magnesium, 5.7 times more Manganese, 4.6 times more Phosphorus, 6.4 times more Potassium, 1.7 times more Selenium and 4 times more Zinc than Wheat Sprouts.
• 500 calories of Wheat Sprouts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Bran have 3.1 times more Fat, 5.9 times more Omega 3, 3.5 times more Omega 6, 1.4 times more Carbohydrate, 35.7 times more Fiber and 1.9 times more Protein than Wheat Sprouts.
• Both Wheat Bran and Wheat Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Wheat Sprouts provide inadequate amounts of Omega 3, Omega 6 and Fiber