Comparing Nutrients in 14 ounces Boiled Bulgur VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Energy	11.4% 329kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	261% 340g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	0% 0g	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	47% 18g	825% 314g	38g per day for Men 19-50 years
Protein	22% 12.2g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	50.5% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	46.4% 0.6mg	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	18% 71.4μg	3.97% 16μg	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	0.26% 0.04mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	109% 0.98mg	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	47.6% 3.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	24% 0.56mg	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	22.7% 159mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Bulgur vs Corn Bran:

• Cooked Bulgur has 5.7 times more Vitamin B1 and 4.5 times more Vitamin B9 than Crude Corn Bran.
• While Crude Corn Bran contains 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 42 times more Vitamin E than Cooked Bulgur.
• Both Cooked Bulgur as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Bulgur vs Corn Bran:

• Cooked Bulgur has 4.4 times more Manganese, 1.5 times more Potassium and 16.5 times more Water than Crude Corn Bran.
• While Crude Corn Bran contains 4.2 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 27.5 times more Selenium and 2.7 times more Zinc than Cooked Bulgur.

Comparison of macro-nutrients per 14 ounces:

• Crude Corn Bran contains 2.7 times more Energy, 4.3 times more Omega 6, 4.6 times more Carbohydrate, 17.6 times more Fiber and 2.7 times more Protein than Cooked Bulgur.
• Both Cooked Bulgur as well as Crude Corn Bran have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.