Comparing Nutrients in 5 ounces Wheat Bran VS Enriched white Wheat flour for bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Wheat Bran	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	10.6% 306kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.61% 0.44g	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	160% 60.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	39.4% 22g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	4.03% 0.052mg	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	28% 112μg	65% 259μg	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	14% 2.1mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	28.7% 0.26mg	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	187% 15mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	49% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 52μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	205% 1436mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Enriched white Wheat flour for bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Bran versus 5 oz of Enriched white Wheat flour for bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Bran vs Enriched white Wheat flour for bread:

• 5 ounces of Wheat Bran have 1.8 times more Vitamin B3, 5 times more Vitamin B5, 35.2 times more Vitamin B6 and 3.7 times more Vitamin E than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 1.6 times more Vitamin B1 and 2.3 times more Vitamin B9 than Crude Wheat Bran.
• Both Wheat Bran and Enriched white Wheat flour for bread provide similar amounts of Vitamin B2 per five ounces.
• Both Crude Wheat Bran as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Wheat Bran vs Enriched white Wheat flour for bread:

• 5 ounces of Wheat Bran have 4.9 times more Calcium, 5.5 times more Copper, 2.4 times more Iron, 24.4 times more Magnesium, 14.5 times more Manganese, 10.4 times more Phosphorus, 11.8 times more Potassium, 2 times more Selenium and 8.6 times more Zinc than Enriched white Wheat flour for bread.
• 5 ounces of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bran have 2.6 times more Fat, 3.9 times more Omega 3, 3 times more Omega 6, 17.8 times more Fiber and 1.3 times more Protein than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 1.7 times more Energy than Crude Wheat Bran.
• Both Wheat Bran and Enriched white Wheat flour for bread offer comparable quantities of Carbohydrate per five ounces.