Comparing Nutrients in 1 kilogram Corn Bran VS Boiled Bulgur

Macros Ratio

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

Macro Nutrients

	Corn Bran	Boiled Bulgur	Recommended Dietary Allowance
Energy	77.2% 2240kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	143% 186g	130g per day for Men 19-50 years
Sugars	0% 0g	1.38% 1g	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	2079% 790g	118% 45g	38g per day for Men 19-50 years
Protein	149% 83.6g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	64% 0.83mg	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	10% 40μg	45% 180μg	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	28% 4.2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Boiled Bulgur	Recommended Dietary Allowance
Calcium	42% 420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	83.3% 0.75mg	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	349% 28mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	265% 6.1mg	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	103% 720mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	1.27% 47g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Boiled Bulgur per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn Bran versus 1 kg of Boiled Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn Bran vs Boiled Bulgur:

• 1 kilogram of Corn Bran has 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 Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 5.7 times more Vitamin B1 and 4.5 times more Vitamin B9 than Crude Corn Bran.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 kilogram of Boiled Bulgur have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn Bran vs Boiled Bulgur:

• 1 kilogram of Corn Bran has 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 Boiled Bulgur.
• While 1 kg of Cooked Bulgur contains 4.4 times more Manganese, 1.5 times more Potassium and 16.5 times more Water than Crude Corn Bran.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium
• 1 kilogram of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn Bran has 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 Boiled Bulgur.
• 1 kilogram of Boiled Bulgur provide inadequate amounts of Omega 6
• Both Crude Corn Bran as well as Cooked Bulgur provide inadequate amounts of Omega 3 in one kilogram.