Comparing Nutrients in 7 ounces Wheat Bran VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Wheat Bran	Wheat Sprouts	Recommended Dietary Allowance
Energy	14.8% 429kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	2.6% 2.52g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	65% 84.4g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	55% 31g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Wheat Sprouts	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	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	40.5% 0.53mg	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	19% 75.4μg	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	5.73% 5.16mg	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 Sprouts	Recommended Dietary Allowance
Calcium	14.5% 145mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	57.5% 0.52mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	160% 3.7mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Wheat Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Wheat Bran vs Wheat Sprouts:

• 7 ounces of Wheat Bran have 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain more Vitamin C than Crude Wheat Bran.
• 7 ounces of Wheat Bran have insufficient amounts of Vitamin C
• Both Crude Wheat Bran as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wheat Bran vs Wheat Sprouts:

• 7 ounces of Wheat Bran have 2.6 times more Calcium, 3.8 times more Copper, 4.9 times more Iron, 7.5 times more Magnesium, 6.2 times more Manganese, 5.1 times more Phosphorus, 7 times more Potassium, 1.8 times more Selenium and 4.4 times more Zinc than Wheat Sprouts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Bran have 3.3 times more Fat, 6.4 times more Omega 3, 3.8 times more Omega 6, 1.5 times more Carbohydrate, 38.9 times more Fiber and 2.1 times more Protein than Wheat Sprouts.
• Both Wheat Bran and Wheat Sprouts offer comparable quantities of Energy per seven ounces.
• 7 ounces of Wheat Sprouts provide inadequate amounts of Omega 3