Comparing Nutrients in 14 ounces Corn Bran VS Bulgur

Macros Ratio

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

Macro Nutrients

	Corn Bran	Bulgur	Recommended Dietary Allowance
Energy	30.7% 889kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	232% 301g	130g per day for Men 19-50 years
Sugars	0% 0g	2.24% 1.63g	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	825% 314g	131% 49.6g	38g per day for Men 19-50 years
Protein	59.3% 33g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Bulgur	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	104% 1.36mg	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	3.97% 16μg	26.8% 107μg	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	11% 1.67mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Bulgur	Recommended Dietary Allowance
Calcium	16.7% 167mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	148% 1.33mg	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	138% 11mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	526% 12mg	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	41% 286mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.97% 35.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Bulgur per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn Bran versus 14 oz of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Corn Bran have 7 times more Vitamin E than Bulgur.
• While 14 oz of Dry Bulgur contain 23.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and Bulgur provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Bulgur have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Corn Bran vs Bulgur:

• 14 ounces of Corn Bran have 7.2 times more Selenium than Bulgur.
• While 14 oz of Dry Bulgur contain 1.4 times more Copper, 2.6 times more Magnesium, 21.8 times more Manganese, 4.2 times more Phosphorus and 9.3 times more Potassium than Crude Corn Bran.
• Both Corn Bran and Bulgur contain similar levels of Calcium, Iron and Zinc per 14 ounces.
• 14 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn Bran have 6.3 times more Fiber than Bulgur.
• While 14 oz of Dry Bulgur contain 1.5 times more Energy, 1.3 times more Omega 6 and 1.5 times more Protein than Crude Corn Bran.
• Both Corn Bran and Bulgur offer comparable quantities of Carbohydrate per 14 ounces.
• Both Crude Corn Bran as well as Dry Bulgur provide inadequate amounts of Omega 3 in 14 ounces.