Comparing Nutrients in 14 ounces Corn Bran VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	30.7% 889kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	234% 304g	130g per day for Men 19-50 years
Sugars	0% 0g	8.8% 6.4g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	59.3% 33g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	White Corn Flour Masa, enriched	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	488% 5.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	145% 1.9mg	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	161% 643μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	16.7% 167mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	92% 0.83mg	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	422% 33.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	65% 1.5mg	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	131% 917mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 3.3 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 147.5 times more Vitamin B1, 8.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 40.5 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 1.6 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 3.3 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus and 6 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Corn Bran has 12.3 times more Fiber than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 1.6 times more Energy, 4 times more Fat, 4.1 times more Saturated Fat, 4 times more Omega 3, 4.1 times more Omega 6 and more Sugars than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.