Comparing Nutrients in 1 pound Bulgur VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Corn Bran	9%	2%	89%

Macro Nutrients

	Bulgur	Corn Bran	Recommended Dietary Allowance
Energy	53.5% 1551kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	299% 388g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	0% 0g	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	149% 56.7g	943% 358g	38g per day for Men 19-50 years
Protein	100% 55.7g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	57.7% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	53% 0.69mg	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	30.6% 122μg	4.54% 18μg	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	1.8% 0.27mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Corn Bran	Recommended Dietary Allowance
Calcium	16% 159mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	125% 1.12mg	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	139% 11mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	601% 14mg	27.6% 0.64mg	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	194% 1361mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulgur VS Corn Bran per 1 lb

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

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

• 1 pound of Bulgur has 23.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Corn Bran.
• While 1 lb of Crude Corn Bran contains 7 times more Vitamin E than Dry Bulgur.
• Both Bulgur and Corn Bran provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Bulgur have insufficient amounts of Vitamin E
• 1 pound of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Dry Bulgur as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Bulgur vs Corn Bran:

• 1 pound of Bulgur has 1.4 times more Copper, 2.6 times more Magnesium, 21.8 times more Manganese, 4.2 times more Phosphorus, 9.3 times more Potassium and 1.2 times more Zinc than Corn Bran.
• While 1 lb of Crude Corn Bran contains 7.2 times more Selenium than Dry Bulgur.
• Both Bulgur and Corn Bran contain similar levels of Calcium and Iron per one pound.
• 1 pound of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bulgur has 1.5 times more Energy, 1.3 times more Omega 6 and 1.5 times more Protein than Corn Bran.
• While 1 lb of Crude Corn Bran contains 6.3 times more Fiber than Dry Bulgur.
• Both Bulgur and Corn Bran offer comparable quantities of Carbohydrate per one pound.
• Both Dry Bulgur as well as Crude Corn Bran provide inadequate amounts of Omega 3 in one pound.