Comparing Nutrients in 7 ounces Boiled Bulgur VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Energy	5.68% 165kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	131% 170g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	23.5% 8.93g	413% 157g	38g per day for Men 19-50 years
Protein	11% 6.1g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	23.2% 0.3mg	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	8.93% 35.7μg	2% 7.94μg	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	0.13% 0.02mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Calcium	2% 20mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	54.7% 0.49mg	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	24% 1.9mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	12% 0.28mg	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	11.3% 79.4mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.25% 9.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Bulgur vs Corn Bran:

• Cooked Bulgur has 5.7 times more Vitamin B1 and 4.5 times more Vitamin B9 than Crude Corn Bran.
• While Crude Corn Bran contains 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 42 times more Vitamin E than Cooked Bulgur.
• Both Cooked Bulgur as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Boiled Bulgur vs Corn Bran:

• Cooked Bulgur has 4.4 times more Manganese, 1.5 times more Potassium and 16.5 times more Water than Crude Corn Bran.
• While Crude Corn Bran contains 4.2 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 27.5 times more Selenium and 2.7 times more Zinc than Cooked Bulgur.

Comparison of macro-nutrients per 7 ounces:

• Crude Corn Bran contains 2.7 times more Energy, 4.3 times more Omega 6, 4.6 times more Carbohydrate, 17.6 times more Fiber and 2.7 times more Protein than Cooked Bulgur.
• Both Cooked Bulgur as well as Crude Corn Bran have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.