Comparing Nutrients in 5 ounces Wheat Bran VS 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	10.6% 306kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	5.96% 1g	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	82.8% 108g	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	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	39.4% 22g	28.6% 16g	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	61.8% 0.74mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	40% 0.52mg	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	13.5% 54μg	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	9.54% 1.43mg	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	Hard white Wheat	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	57% 0.51mg	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	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	235% 5.4mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	NA	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	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Hard white Wheat per 5 oz

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

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

• 5 ounces of Wheat Bran have 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Hard white Wheat.
• 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 five ounces.

Comparing minerals per 5 ounces for Wheat Bran vs Hard white Wheat:

• 5 ounces of Wheat Bran have 2.3 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 6.6 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium and 2.2 times more Zinc than Hard white Wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bran have 2.5 times more Fat, 4.8 times more Omega 3, 2.9 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Hard white Wheat.
• While 5 oz of Hard white Wheat contain 1.6 times more Energy than Crude Wheat Bran.
• Both Wheat Bran and Hard white Wheat offer comparable quantities of Carbohydrate per five ounces.