Comparing Nutrients in 14 ounces Corn Bran VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Corn Bran	Almonds	Recommended Dietary Allowance
Energy	30.7% 889kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	47% 15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0% 0g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	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	150% 84g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	43.7% 175μg	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	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Crude Corn Bran has 1.4 times more Vitamin B5 than Almonds.
• While Almonds contain 20.5 times more Vitamin B1, 11.4 times more Vitamin B2, 1.3 times more Vitamin B3, 11 times more Vitamin B9 and 61 times more Vitamin E than Crude Corn Bran.
• Both Crude Corn Bran and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Crude Corn Bran as well as Almonds 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 Almonds:

• Crude Corn Bran has 4 times more Selenium than Almonds.
• While Almonds contain 6.4 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 4.2 times more Magnesium, 15.6 times more Manganese, 6.7 times more Phosphorus, 16.7 times more Potassium and 2 times more Zinc than Crude Corn Bran.

Comparison of macro-nutrients per 14 ounces:

• Crude Corn Bran has 4 times more Carbohydrate and 6.3 times more Fiber than Almonds.
• While Almonds contain 2.6 times more Energy, 54.3 times more Fat, 29.2 times more Saturated Fat, 30.2 times more Omega 6, more Sugars and 2.5 times more Protein than Crude Corn Bran.
• Both Crude Corn Bran as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.