Comparing Nutrients in 1 pound Corn Bran VS Bulgur

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Corn Bran VS Bulgur per 1 lb

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

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

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

Comparing minerals per 1 pound for Corn Bran vs Bulgur:

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

Comparison of macro-nutrients per 1 pound:

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