Comparing Nutrients in 7 ounces Wheat Bran VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Wheat Bran	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	14.8% 429kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	25.4% 8.14g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	102% 133g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	224% 85g	NA	38g per day for Men 19-50 years
Protein	55% 31g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	6.1% 0.079mg	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	39% 157μg	67.5% 270μg	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	19.7% 2.96mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	14.5% 145mg	40.7% 407mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	22% 0.2mg	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	262% 21mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	53% 1.2mg	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	287% 2010mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	89.6% 1343mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Enriched Tortilla Mix White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Bran versus 7 oz of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Wheat Bran vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Wheat Bran have 2.3 times more Vitamin B3, 5.5 times more Vitamin B5 and 32.6 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B9 than Crude Wheat Bran.
• Both Wheat Bran and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• Both Crude Wheat Bran as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Wheat Bran vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Wheat Bran have 10 times more Copper, 1.5 times more Iron, 29.1 times more Magnesium, 18.7 times more Manganese, 4.8 times more Phosphorus, 11.8 times more Potassium and 11.4 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 2.8 times more Calcium and 338.5 times more Sodium than Crude Wheat Bran.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Bran have 1.4 times more Omega 3, 1.5 times more Omega 6 and 1.6 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 1.9 times more Energy, 2.5 times more Fat and 6.5 times more Saturated Fat than Crude Wheat Bran.
• Both Wheat Bran and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Carbohydrate per seven ounces.