Comparing Nutrients in 5 ounces Hard white Wheat VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Hard white Wheat	Wheat Bran	Recommended Dietary Allowance
Energy	16.7% 485kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	70.3% 91g	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	45.5% 17.3g	160% 60.7g	38g per day for Men 19-50 years
Protein	28.6% 16g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	142% 1.85mg	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	13.5% 54μg	28% 112μg	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	9.54% 1.43mg	14% 2.1mg	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

	Hard white Wheat	Wheat Bran	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	157% 1.4mg	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	80.8% 6.46mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	206% 866mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	709% 16.3mg	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	72% 503mg	205% 1436mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	49.3% 1675mg	3400mg per day for Men 19-50 years
Selenium	NA	200% 110μg	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	43% 4.72mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Crude Wheat Bran contain 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 Hard white Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 oz of Crude Wheat Bran contain 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 Hard white Wheat have 1.6 times more Energy than Wheat Bran.
• While 5 oz of Crude Wheat Bran contain 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.
• Both Hard white Wheat and Wheat Bran offer comparable quantities of Carbohydrate per five ounces.