Comparing Nutrients in 14 ounces Corn Bran VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	30.7% 889kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	6.73% 2.16g	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	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	235% 305g	130g per day for Men 19-50 years
Sugars	0% 0g	3.5% 2.54g	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	76.2% 29g	38g per day for Men 19-50 years
Protein	59.3% 33g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	81.4% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	113% 1.47mg	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	25% 99μg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	101% 0.91mg	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	118% 9.45mg	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	79.4% 1.83mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	111% 61μg	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	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 2.8 times more Vitamin A, 24.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 6 times more Calcium than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus and 7.2 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Copper, Iron, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Corn Bran has 10.8 times more Fiber and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.1 times more Omega 3 and 4.2 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Carbohydrate per 14 oz.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.