Comparing Nutrients in 100 grams 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	7.45% 216kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	31% 5.3g	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	40% 51.8g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	41.3% 23g	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	43.6% 0.52mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	100% 1.3mg	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	70.3% 281μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	7.3% 73mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	88.4% 0.8mg	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	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	145% 611mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	578% 13.3mg	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	120% 842mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	66% 7.27mg	112% 12.3mg	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 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 100 g.
• Both Crude Wheat Bran as well as Crude Wheat Germ 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 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.