Comparing Nutrients in 1 kilogram Corn Bran VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Corn Bran	Raw Spelt	Recommended Dietary Allowance
Energy	77.2% 2240kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	540% 702g	130g per day for Men 19-50 years
Sugars	0% 0g	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	2079% 790g	282% 107g	38g per day for Men 19-50 years
Protein	149% 83.6g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Raw Spelt	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	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	113% 450μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Raw Spelt	Recommended Dietary Allowance
Calcium	42% 420mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	568% 5.1mg	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	349% 28mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2042% 919μg	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	573% 4010mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	1.27% 47g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Raw Spelt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Corn Bran vs Raw Spelt:

• 1 kg of Uncooked Spelt contains 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Crude Corn Bran.
• Both Corn Bran and Raw Spelt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Crude Corn Bran as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Corn Bran vs Raw Spelt:

• 1 kilogram of Corn Bran has 1.6 times more Calcium and 1.4 times more Selenium than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Crude Corn Bran.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn Bran has 1.2 times more Carbohydrate and 7.4 times more Fiber than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Crude Corn Bran.
• 1 kilogram of Corn Bran provide inadequate amounts of Omega 3