Comparing Nutrients in 100 calories Corn Bran VS Bulgur

Weight per 100 calories

• Corn Bran: 44.6g
• Bulgur: 29g

Dry Bulgur has 1.5 times more energy per unit of mass than Crude Corn Bran, which is high in comparison to other foods. Corn Bran having above average energy density.

Discover which food has more nutrients per 100 calories - Corn Bran or Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn Bran	Bulgur	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.2g	17% 22g	130g per day for Men 19-50 years
Sugars	0% 0g	0.17% 0.12g	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	93% 35.3g	9.6% 3.65g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Bulgur	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.37% 0.004mg	5.65% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	9.35% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.068mg	7.7% 0.1mg	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	0.45% 1.8μg	1.97% 7.9μg	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	1.25% 0.19mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0.46% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Bulgur	Recommended Dietary Allowance
Calcium	1.88% 18.8mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	11% 0.098mg	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	15.6% 1.25mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.063mg	38.7% 0.89mg	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	4.6% 32mg	12.5% 87.7mg	700mg per day for Men 19-50 years
Potassium	0.58% 19.6mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	1.22% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.13mg	0.33% 4.97mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.071% 2.63g	3700g per day for Men 19-50 years

Corn Bran VS Bulgur Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Corn Bran or Bulgur?

Lets compare vitamin content per 100 calories of Corn Bran vs Bulgur:

• 100 calories of Corn Bran have 1.3 times more Vitamin B2 than Bulgur.
• While 100 kcal of Dry Bulgur contain 15.2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Crude Corn Bran.
• Both Corn Bran and Bulgur provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Corn Bran have insufficient amounts of Vitamin B1
• Both Crude Corn Bran as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Corn Bran vs Bulgur:

• 100 calories of Corn Bran have 1.7 times more Iron, 11 times more Selenium and 1.2 times more Zinc than Bulgur.
• While 100 kcal of Dry Bulgur contain 1.7 times more Magnesium, 14.3 times more Manganese, 2.7 times more Phosphorus and 6.1 times more Potassium than Crude Corn Bran.
• Both Corn Bran and Bulgur contain similar levels of Copper per 100 calories.
• 100 calories of Corn Bran lack sufficient amounts of Potassium
• 100 calories of Bulgur lack sufficient amounts of Selenium
• Both Crude Corn Bran as well as Dry Bulgur lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Corn Bran have 1.7 times more Carbohydrate and 9.6 times more Fiber than Bulgur.
• Both Corn Bran and Bulgur offer comparable quantities of Energy and Protein per 100 calories.
• Both Crude Corn Bran as well as Dry Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.