Comparing Nutrients in 5 ounces Corn Bran VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Corn Bran	Raw Spelt	Recommended Dietary Allowance
Energy	11% 318kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	76.5% 99g	130g per day for Men 19-50 years
Sugars	0% 0g	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	295% 112g	40% 15g	38g per day for Men 19-50 years
Protein	21% 12g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Raw Spelt	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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.67μg	16% 63.8μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Raw Spelt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	80.5% 0.72mg	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	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	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	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.18% 6.68g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn Bran versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn Bran vs Raw Spelt:

• 5 oz of Uncooked Spelt contain 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Crude Corn Bran.
• Both Corn Bran and Raw Spelt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Crude Corn Bran as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Corn Bran vs Raw Spelt:

• 5 ounces of Corn Bran have 1.6 times more Calcium and 1.4 times more Selenium than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Crude Corn Bran.
• 5 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn Bran have 1.2 times more Carbohydrate and 7.4 times more Fiber than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Crude Corn Bran.
• 5 ounces of Corn Bran provide inadequate amounts of Omega 3