Crude Wheat Bran

Wheat Bran, Crude has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Thiamin, Riboflavin, Niacin and Pantothenic Acid.

The food contains 64.51g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 15.55 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.

It gives a good yield of Iron at 10.57 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Wheat Bran, Crude, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat11%
 Calories from Carbs72%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • No Cholesterol

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A9 IU0.2%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent0 mcg
Alpha Carotene0 mcg
Beta Carotene6 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin240 mcg
Vitamin C0 mg
Vitamin E1.5 mg5%Top 30%High
Vitamin K1.9 mcg2.4%Mid 40%Average
Thiamin0.52 mg34.9%Top 30%High
Riboflavin0.58 mg33.9%Top 10%Very High
Niacin13.6 mg67.9%Top 10%Very High
Vitamin B61.3 mg65.1%Top 10%Very High
Folate79 mcg19.8%Top 10%Very High
Food Folate79 mcg
Folic Acid0 mcg
Dietary Folate Equivalents79 mcg
Vitamin B120 mcg
Pantothenic Acid2.2 mg21.8%Top 10%Very High
Choline74.4 mg

Mineral Analysis

Calcium73 mg7.3%Top 30%High
Iron10.6 mg58.7%Top 10%Very High
Magnesium611 mg152.7%Top 10%Very High
Phosphorus1013 mg101.3%Top 10%Very High
Potassium1181.9 mg33.8%Top 10%Very High
Sodium2 mg0.1%Bottom 10%Very Low
Zinc7.3 mg48.5%Top 10%Very High
Copper1 mg49.9%Top 10%Very High
Manganese11.5 mg575%Top 10%Very High
Selenium77.6 mcg110.8%Top 10%Very High

Carbohydrate Analysis

Total Carbohydrate64.5 g21.5%Top 30%High
Dietary Fiber42.8 g171.2%Top 10%Very High
Sugars0.4 g

Protein Analysis

Protein15.5 g31.1%Top 30%High
Tryptophan282 mg
Threonine500 mg
Isoleucine486.1 mg
Leucine928 mg
Lysine599.9 mg
Methionine234 mg
Cystine371 mg
Phenylalanine594.9 mg
Tyrosine436.1 mg
Valine726 mg
Arginine1086.9 mg
Histidine429.9 mg
Alanine765.1 mg
Aspartic Acid1130 mg
Glutamic Acid2873.9 mg
Glycine898.1 mg
Proline882.1 mg
Serine683.9 mg

Fat Analysis

Total Fat4.3 g6.5%Mid 40%Average
Saturated Fat0.63 g3.1%Mid 40%Average
Monounsaturated Fat0.6 g
Polyunsaturated Fat2.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids167 mg
Total Omega 6 Fatty Acids2039.3 mg

Other Nutrients Analysis

Alcohol0 g
Water9.9 g
Ash5.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 216 Calories from Fat 36

% Daily Value *

Total Fat 4.3 g 6.5%

Saturated Fat 0.63 g 3.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 64.5 g 21.5%

Dietary Fiber 42.8 g171.2%

Sugars 0.4 g

Protein 15.5 g 31.1%

Vitamin A 0.2% Vitamin C

Calcium 7.3% Iron 58.7%

*Based on a 2000 Calorie diet

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