Comparing Nutrients in 500 calories Corn Bran VS White Corn Flour Masa, enriched

Weight per 500 calories

• Corn Bran: 223g
• White Corn Flour Masa, enriched: 138g

White Corn Flour Masa, enriched has 1.6 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.

Which food has more nutrients per 500 calories - Corn Bran or White Corn Flour Masa, enriched?

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	81% 105g	130g per day for Men 19-50 years
Sugars	0% 0g	3.06% 2.2g	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	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	464% 176g	23% 8.8g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0.99% 8.93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.86% 0.022mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	85.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	85.5% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	50.3% 0.65mg	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	2.23% 8.93μg	55.8% 223μg	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	6.25% 0.94mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	9.38% 94mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	32% 0.29mg	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	78% 6.23mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	22.5% 0.52mg	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	23% 161mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 5.4 times more Vitamin B5 and 5.7 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 91 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 25 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 1.9 times more Copper, 2.5 times more Selenium and 1.4 times more Zinc than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 2 times more Calcium, 1.9 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus and 3.7 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crude Corn Bran has 1.8 times more Carbohydrate, 20 times more Fiber and 1.6 times more Protein than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 2.5 times more Fat and 2.5 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Energy per 500 kcal.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.