Comparing Nutrients in 5 ounces Corn VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Corn Bran	9%	2%	89%

Macro Nutrients

	Corn	Corn Bran	Recommended Dietary Allowance
Energy	18% 517kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	93% 121g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	0% 0g	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	27.2% 10.3g	295% 112g	38g per day for Men 19-50 years
Protein	24% 13.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Corn	Corn Bran	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	16.6% 0.22mg	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	6.73% 27μg	1.4% 5.67μg	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	4.63% 0.69mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Corn Bran	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	39% 0.35mg	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	48% 3.84mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	8.63% 0.2mg	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	42.5% 298mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.18% 6.68g	3700g per day for Men 19-50 years

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

• Yellow Corn Grain has 2.8 times more Vitamin A, 38.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Crude Corn Bran.
• While Crude Corn Bran contains 1.5 times more Vitamin B5 than Yellow Corn Grain .
• Both Yellow Corn Grain and Crude Corn Bran have similar amounts of Vitamin E per 5 oz.
• Both Yellow Corn Grain as well as Crude Corn Bran have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Corn vs Corn Bran:

• Yellow Corn Grain has 1.3 times more Copper, 2 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 6.5 times more Potassium, 5 times more Sodium and 1.4 times more Zinc than Crude Corn Bran.
• While Crude Corn Bran contains 6 times more Calcium than Yellow Corn Grain .
• Both Yellow Corn Grain and Crude Corn Bran have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Yellow Corn Grain has 1.6 times more Energy, 5.2 times more Fat, 5.1 times more Saturated Fat, 5 times more Omega 3 and 5.1 times more Omega 6 than Crude Corn Bran.
• While Crude Corn Bran contains 10.8 times more Fiber than Yellow Corn Grain .
• Both Yellow Corn Grain and Crude Corn Bran have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Yellow Corn Grain as well as Crude Corn Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.