Comparing Nutrients in 1 pound Corn Bran VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	35% 1016kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 388g	268% 349g	130g per day for Men 19-50 years
Sugars	0% 0g	4% 2.9g	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	87% 33g	38g per day for Men 19-50 years
Protein	67.7% 38g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.7% 2.9mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	129% 1.68mg	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	28.3% 113μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	19% 191mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	116% 1.04mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	91% 2.1mg	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	46.7% 327mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.08mg	71.3% 7.85mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 2.8 times more Vitamin A, 24.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 6 times more Calcium than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus and 7.2 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Copper, Iron, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crude Corn Bran has 10.8 times more Fiber and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.1 times more Omega 3 and 4.2 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Carbohydrate per 1 lb.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.