Comparing Nutrients in 500 calories Durum WheatVS Wheat Bran

Weight per 500 calories

Durum Wheat

148g

Wheat Bran

232g

Durum Wheat has 1.6 times more energy per 100g than Wheat Bran. It has high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

Which food has more nutrients per 500 calories - Durum Wheat or Wheat Bran?

Macros Ratio

Protein Fat Carbs

Durum Wheat

15%

79%

Wheat Bran

17%

11%

72%

500 kcal ▼

Macro Nutrients

Durum Wheatvs Wheat Bran

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.76%3.64g

Fat

10%9.84g

3.64 gvs9.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

4.56%1.46g

0.67 gvs1.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.42%0.071g

Omega 3

24%0.39g

0.071 gvs0.39 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.07%1.37g

Omega 6

27.8%4.7g

1.37 gvs4.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80.7%105g

Carbohydrate

115%149g

105 gvs149 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.3%0.95g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

261%99g

NA gvs99 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36%20g

Protein

64.3%36g

20 gvs36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Durum Wheatvs Wheat Bran

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.5%0.62mg

Vitamin B1

101%1.2mg

Thiamine

0.62 mgvs1.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.7%0.18mg

Vitamin B2

103%1.34mg

Riboflavin

0.18 mgvs1.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62%9.94mg

Vitamin B3

196%31.4mg

Niacin, nicotinic acid, niacinamide

9.94 mgvs31.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27.6%1.38mg

Vitamin B5

101%5.05mg

Pantothenic acid

1.38 mgvs5.05 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47.5%0.62mg

Vitamin B6

232%3mg

Pyridoxine

0.62 mgvs3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.4μg

Vitamin B9

45.7%183μg

Folates and Folic Acid

63.4 μgvs183 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

23%3.45mg

Tocopherols and Tocotrienols

NA mgvs3.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

3.67%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Durum Wheatvs Wheat Bran

5%50mg

Calcium

17%169mg

50 mgvs169 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg

Copper

257%2.3mg

0.82 mgvs2.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65%5.2mg

Iron

306%24.5mg

5.2 mgvs24.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50.6%212mg

Magnesium

337%1414mg

212 mgvs1414 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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193%4.44mg

Manganese

1157%26.6mg

4.44 mgvs26.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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107%749mg

Phosphorus

335%2345mg

749 mgvs2345 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.7%636mg

Potassium

80.5%2736mg

636 mgvs2736 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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240%132μg

Selenium

327%180μg

132 μgvs180 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%2.95mg

Sodium

0.31%4.63mg

2.95 mgvs4.63 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55.8%6.14mg

Zinc

153%17mg

6.14 mgvs17 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16g

Water

0.62%23g

16 gvs23 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Durum Wheat vs Wheat Bran:

Crude Wheat Bran contains 2 times more Vitamin B1, 7.5 times more Vitamin B2, 3.2 times more Vitamin B3, 3.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Durum Wheat.
Both Durum Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Durum Wheat vs Wheat Bran:

Crude Wheat Bran contains 3.4 times more Calcium, 2.8 times more Copper, 4.7 times more Iron, 6.7 times more Magnesium, 6 times more Manganese, 3.1 times more Phosphorus, 4.3 times more Potassium, 1.4 times more Selenium and 2.7 times more Zinc than Durum Wheat.

Comparison of macro-nutrients per 500 calories:

Crude Wheat Bran contains 2.7 times more Fat, 5.5 times more Omega 3, 3.4 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Protein than Durum Wheat.
Both Durum Wheat and Crude Wheat Bran have similar amounts of Energy per 500 kcal.
Both Durum Wheat as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Durum WheatVS Wheat GermWheat BranVS Wheat Germ

Compare Foods

Comparing Nutrients in 500 calories Durum WheatVS Wheat Bran

Weight per 500 calories

Which food has more nutrients per 500 calories - Durum Wheat or Wheat Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: