Comparing Nutrients in 7 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	14.8% 429kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	61.7% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	79% 103g	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	69% 26g	38g per day for Men 19-50 years
Protein	55% 31g	82% 46g	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	86.5% 1.04mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	198% 2.58mg	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	139% 558μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Wheat Germ	Recommended Dietary Allowance
Calcium	14.5% 145mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	176% 1.58mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	1148% 26.4mg	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	287% 2010mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.