Comparing Nutrients in 100 grams Wheat Bran VS Durum Wheat

Macros Ratio

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

Macro Nutrients

	Wheat Bran	Durum Wheat	Recommended Dietary Allowance
Energy	7.45% 216kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	54.7% 71g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	113% 42.8g	NA	38g per day for Men 19-50 years
Protein	27.8% 15.6g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	32.2% 0.42mg	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	19.8% 79μg	10.8% 43μg	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	9.93% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Durum Wheat	Recommended Dietary Allowance
Calcium	7.3% 73mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	61.4% 0.55mg	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	132% 10.6mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	145% 611mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	131% 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	145% 1013mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	66% 7.27mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Wheat Bran vs Durum Wheat:

• Crude Wheat Bran has 1.2 times more Vitamin B1, 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 Crude Wheat Bran as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Wheat Bran vs Durum Wheat:

• Crude Wheat Bran has 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 Crude Wheat Bran and Durum Wheat have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Wheat Bran has 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.
• While Durum Wheat contains 1.6 times more Energy than Crude Wheat Bran.
• Both Crude Wheat Bran and Durum Wheat have similar amounts of Carbohydrate and Protein per 100 g.
• Both Crude Wheat Bran as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.