Comparing Nutrients in 100 calories Soft White WheatVS Wheat Bran

Weight per 100 calories

Soft White Wheat

29.4g

Wheat Bran

46.3g

Soft White 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 100 calories - Soft White Wheat or Wheat Bran?

Macros Ratio

Protein Fat Carbs

Soft White Wheat

12%

83%

Wheat Bran

17%

11%

72%

100 kcal ▼

Macro Nutrients

Soft White Wheatvs Wheat Bran

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.6%0.59g

Fat

2.03%1.97g

0.59 gvs1.97 g

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

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0.34%0.11g

Saturated Fat

0.91%0.29g

0.11 gvs0.29 g

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

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0.66%0.011g

Omega 3

4.83%0.077g

0.011 gvs0.077 g

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

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1.4%0.24g

Omega 6

5.55%0.94g

0.24 gvs0.94 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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17%22g

Carbohydrate

23%30g

22 gvs30 g

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

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0.17%0.12g

Sugars

0.26%0.19g

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

0.12 gvs0.19 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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9.83%3.74g

Fiber

52%20g

3.74 gvs20 g

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

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5.6%3.14g

Protein

13%7.2g

3.14 gvs7.2 g

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

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Vitamins

Soft White 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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10%0.12mg

Vitamin B1

20%0.24mg

Thiamine

0.12 mgvs0.24 mg

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

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2.42%0.031mg

Vitamin B2

20.5%0.27mg

Riboflavin

0.031 mgvs0.27 mg

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

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8.76%1.4mg

Vitamin B3

39.3%6.3mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs6.3 mg

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

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5%0.25mg

Vitamin B5

20%1mg

Pantothenic acid

0.25 mgvs1 mg

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

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8.55%0.11mg

Vitamin B6

46.4%0.6mg

Pyridoxine

0.11 mgvs0.6 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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3%12μg

Vitamin B9

9.14%36.6μg

Folates and Folic Acid

12 μgvs36.6 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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2%0.3mg

Vitamin E

4.6%0.69mg

Tocopherols and Tocotrienols

0.3 mgvs0.69 mg

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

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0.47%0.56μg

Vitamin K

0.73%0.88μg

Phytomenadione or phylloquinone

0.56 μgvs0.88 μg

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

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Minerals

Soft White Wheatvs Wheat Bran

1%10mg

Calcium

3.38%33.8mg

10 mgvs33.8 mg

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

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14%0.13mg

Copper

51.3%0.46mg

0.13 mgvs0.46 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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19.7%1.58mg

Iron

61%4.9mg

1.58 mgvs4.9 mg

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

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6.3%26.5mg

Magnesium

67.4%283mg

26.5 mgvs283 mg

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

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43.6%1mg

Manganese

231%5.32mg

1 mgvs5.32 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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17%118mg

Phosphorus

67%469mg

118 mgvs469 mg

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

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3.76%128mg

Potassium

16%547mg

128 mgvs547 mg

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

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Selenium

65.3%36μg

NA μgvs36 μg

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

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0.039%0.59mg

Sodium

0.062%0.93mg

0.59 mgvs0.93 mg

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

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9.25%1mg

Zinc

30.6%3.37mg

1 mgvs3.37 mg

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

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0.083%3.06g

Water

0.12%4.58g

3.06 gvs4.58 g

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

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Lets compare vitamin content per 100 calories of Soft White Wheat vs Wheat Bran:

Crude Wheat Bran contains 2 times more Vitamin B1, 8.5 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B5, 5.4 times more Vitamin B6, 3 times more Vitamin B9 and 2.3 times more Vitamin E than Soft White Wheat.
Both Soft White Wheat as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Soft White Wheat vs Wheat Bran:

Crude Wheat Bran contains 3.4 times more Calcium, 3.7 times more Copper, 3.1 times more Iron, 10.7 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, 4.3 times more Potassium and 3.3 times more Zinc than Soft White Wheat.

Comparison of macro-nutrients per 100 calories:

Crude Wheat Bran contains 3.4 times more Fat, 7.3 times more Omega 3, 4 times more Omega 6, 1.3 times more Carbohydrate, 5.3 times more Fiber and 2.3 times more Protein than Soft White Wheat.
Both Soft White Wheat and Crude Wheat Bran have similar amounts of Energy per 100 kcal.
Both Soft White Wheat as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Soft White WheatVS Durum WheatWheat BranVS Durum WheatSoft White WheatVS Wheat GermWheat BranVS Wheat Germ

Compare Foods

Comparing Nutrients in 100 calories Soft White WheatVS Wheat Bran

Weight per 100 calories

Which food has more nutrients per 100 calories - Soft White Wheat or Wheat Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: