Comparing Nutrients in 7 ounces Durum Wheat VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Durum Wheat	Wheat Bran	Recommended Dietary Allowance
Energy	23% 673kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	NA	224% 85g	38g per day for Men 19-50 years
Protein	48.5% 27g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Durum 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	69.3% 0.83mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	199% 2.6mg	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	21.3% 85.3μg	39% 157μg	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	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Wheat Bran	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	220% 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	87.3% 7mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	992% 23mg	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	144% 1008mg	287% 2010mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.53% 19.6g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran contains 4.8 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Crude Wheat Bran have similar amounts of Vitamin B1 per 7 oz.
• Both Durum Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Crude Wheat Bran contains 2.1 times more Calcium, 1.8 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Durum Wheat.
• Both Durum Wheat and Crude Wheat Bran have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat has 1.6 times more Energy than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.7 times more Fat, 1.4 times more Saturated Fat, 3.5 times more Omega 3 and 2.2 times more Omega 6 than Durum Wheat.
• Both Durum Wheat and Crude Wheat Bran have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Durum Wheat as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.