Comparing Nutrients in 300 calories Corn Bran VS Cornmeal, degermed, enriched, yellow

Weight per 300 calories

• Corn Bran: 134g
• Cornmeal, degermed, enriched, yellow: 81g

Cornmeal, degermed, enriched, yellow has 1.7 times more energy per unit of mass than Crude Corn Bran, which is high in comparison to other foods. Corn Bran having above average energy density.

Discover which food has more nutrients per 300 calories - Corn Bran or Cornmeal, degermed, enriched, yellow?

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Corn Bran	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.1% 0.017g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	3.85% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	0% 0g	1.8% 1.3g	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	0.19% 0.14g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	278% 106g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	20% 11g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	0.6% 5.36μg	0.99% 8.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	11.4% 0.15mg	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	1.34% 5.36μg	42.4% 169μg	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	3.75% 0.56mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	5.63% 56.3mg	0.24% 2.43mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	6.85% 0.062mg	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	46.7% 3.74mg	44% 3.54mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	8.15% 0.19mg	6.13% 0.14mg	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	13.8% 96mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	1.73% 59mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.86% 0.54mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.24% 9.06g	3700g per day for Men 19-50 years

Corn Bran VS Cornmeal, Degermed, Enriched, Yellow Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Corn Bran or Cornmeal, degermed, enriched, yellow?

Lets compare vitamin content per 300 calories of Corn Bran vs Cornmeal, degermed, enriched, yellow:

• 300 calories of Corn Bran have 4.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cornmeal, degermed, enriched, yellow.
• While 300 kcal of Cornmeal, degermed, enriched, yellow contain 33.4 times more Vitamin B1, 2.3 times more Vitamin B2 and 31.6 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B5
• Both Crude Corn Bran as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Corn Bran vs Cornmeal, degermed, enriched, yellow:

• 300 calories of Corn Bran have 5.4 times more Copper, 3.3 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 2.6 times more Selenium and 3.9 times more Zinc than Cornmeal, degermed, enriched, yellow.
• Both Corn Bran and Cornmeal, degermed, enriched, yellow contain similar levels of Iron per 300 calories.
• 300 calories of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Zinc
• Both Crude Corn Bran as well as Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Corn Bran have 1.8 times more Carbohydrate, 33.5 times more Fiber and 1.9 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Corn Bran and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy per 300 calories.
• Both Crude Corn Bran as well as Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.