Comparing Nutrients in 100 grams Hard white Wheat VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Hard white Wheat	Wheat Bran	Recommended Dietary Allowance
Energy	11.8% 342kcal	7.45% 216kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.57% 0.41g	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	32% 12g	113% 42.8g	38g per day for Men 19-50 years
Protein	20% 11.3g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Hard white 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	32.3% 0.39mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	9.5% 38μg	19.8% 79μg	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	6.73% 1mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Wheat Bran	Recommended Dietary Allowance
Calcium	3.2% 32mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	111% 1mg	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	57% 4.56mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	145% 611mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	500% 11.5mg	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	50.7% 355mg	145% 1013mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	34.8% 1182mg	3400mg per day for Men 19-50 years
Selenium	NA	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	66% 7.27mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.27% 9.9g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran contains 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Hard white Wheat.
• Both Hard white Wheat and Crude Wheat Bran have similar amounts of Vitamin K per 100 g.
• Both Hard white Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hard white Wheat vs Wheat Bran:

• Crude Wheat Bran contains 2.3 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 6.6 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 2.7 times more Potassium and 2.2 times more Zinc than Hard white Wheat.

Comparison of macro-nutrients per 100 grams:

• Hard white Wheat has 1.6 times more Energy than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.5 times more Fat, 2.3 times more Saturated Fat, 4.8 times more Omega 3, 2.9 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Crude Wheat Bran have similar amounts of Carbohydrate per 100 g.
• Both Hard white Wheat as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.