Comparing Nutrients in 5 ounces Corn Bran VS 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	11% 318kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	83.5% 109g	130g per day for Men 19-50 years
Sugars	0% 0g	3.15% 2.3g	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	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	295% 112g	24% 9.07g	38g per day for Men 19-50 years
Protein	21% 12g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	51.8% 0.67mg	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	1.4% 5.67μg	57.4% 230μg	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	3.97% 0.6mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	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	5.95% 59.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	33% 0.3mg	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	49.4% 3.95mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	23% 0.53mg	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	14.6% 102mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.18% 6.68g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 3.3 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 147.5 times more Vitamin B1, 8.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 40.5 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 5 oz.

Comparing minerals per 5 ounces for Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 1.6 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 3.3 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus and 6 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Corn Bran has 12.3 times more Fiber than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 1.6 times more Energy, 4 times more Fat, 4.1 times more Saturated Fat, 4 times more Omega 3, 4.1 times more Omega 6 and more Sugars than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.