Comparing Nutrients in 5 ounces Wheat Bran VS 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	10.6% 306kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	44% 7.5g	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	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	160% 60.7g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	39.4% 22g	58.6% 33g	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	61.8% 0.74mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	142% 1.84mg	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	100% 398μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	125% 1.13mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	820% 19mg	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	205% 1436mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.43% 15.8g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 2 times more Vitamin B3 than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.6 times more Vitamin B1 and 3.6 times more Vitamin B9 than Crude Wheat Bran.
• Both Crude Wheat Bran and Crude Wheat Germ have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Crude Wheat Bran as well as Crude Wheat Germ 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 Wheat Germ:

• Crude Wheat Bran has 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.7 times more Zinc than Crude Wheat Bran.
• Both Crude Wheat Bran and Crude Wheat Germ have similar amounts of Manganese and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Bran has 1.2 times more Carbohydrate and 3.2 times more Fiber than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.7 times more Energy, 2.3 times more Fat, 2.6 times more Saturated Fat, 4.3 times more Omega 3, 2.6 times more Omega 6 and 1.5 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.