Comparing Nutrients in 5 ounces Soft White Wheat VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Soft White Wheat	Wheat Bran	Recommended Dietary Allowance
Energy	16.6% 482kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	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% 107g	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	47.4% 18g	160% 60.7g	38g per day for Men 19-50 years
Protein	27% 15g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Soft 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	48.4% 0.58mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	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	14.5% 58μg	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

	Soft White Wheat	Wheat Bran	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	95% 7.6mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	206% 866mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	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	81.4% 570mg	205% 1436mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	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	44.6% 4.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.38% 14g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran contains 1.3 times more Vitamin B1, 5.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.5 times more Vitamin E than Soft White Wheat.
• Both Soft White Wheat and Crude Wheat Bran have similar amounts of Vitamin K per 5 oz.
• Both Soft White Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soft White Wheat vs Wheat Bran:

• Crude Wheat Bran contains 2.1 times more Calcium, 2.3 times more Copper, 2 times more Iron, 6.8 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 2.1 times more Zinc than Soft White Wheat.

Comparison of macro-nutrients per 5 ounces:

• Soft White Wheat has 1.6 times more Energy than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.1 times more Fat, 1.7 times more Saturated Fat, 4.6 times more Omega 3, 2.5 times more Omega 6, 3.4 times more Fiber and 1.5 times more Protein than Soft White Wheat.
• Both Soft White Wheat and Crude Wheat Bran have similar amounts of Carbohydrate per 5 oz.
• Both Soft White Wheat as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.