Comparing Nutrients in 5 ounces Wheat Bran VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Wheat Bran	Whole Wheat Flour	Recommended Dietary Allowance
Energy	10.6% 306kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	9.1% 1.55g	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	78.5% 102g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	0.8% 0.58g	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	0.098% 0.071g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	160% 60.7g	40% 15g	38g per day for Men 19-50 years
Protein	39.4% 22g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Whole Wheat Flour	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	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	44.4% 0.58mg	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	15.6% 62.4μg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	64.6% 0.58mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	251% 5.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 83μg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	159% 87.6μg	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	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Wheat Bran vs Whole Wheat Flour:

• Crude Wheat Bran has 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.1 times more Vitamin E than Whole-grain Wheat Flour.
• Both Crude Wheat Bran and Whole-grain Wheat Flour have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Crude Wheat Bran as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wheat Bran vs Whole Wheat Flour:

• Crude Wheat Bran has 2.1 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 4.5 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 3.3 times more Potassium, 1.3 times more Selenium and 2.8 times more Zinc than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Bran has 1.7 times more Fat, 1.5 times more Saturated Fat, 2.3 times more Omega 3, 1.9 times more Omega 6 and 4 times more Fiber than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.6 times more Energy than Crude Wheat Bran.
• Both Crude Wheat Bran and Whole-grain Wheat Flour have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Crude Wheat Bran as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.