Comparing Nutrients in 7 ounces Corn Bran VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Corn Bran	Broccoli	Recommended Dietary Allowance
Energy	15.3% 445kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	10% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	413% 157g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	26.7% 0.35mg	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% 7.94μg	31.3% 125μg	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	197% 177mg	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	5.56% 0.83mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	11% 0.097mg	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	69.2% 5.54mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	18% 0.42mg	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	20.4% 143mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	4.8% 177g	3700g per day for Men 19-50 years

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

• Crude Corn Bran has 4.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 7.1 times more Vitamin B1, 15.8 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 338.7 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Crude Corn Bran as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Corn Bran vs Broccoli:

• Crude Corn Bran has 5.1 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 6.6 times more Selenium and 3.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Manganese, 7.2 times more Potassium, 4.7 times more Sodium and 19 times more Water than Crude Corn Bran.
• Both Crude Corn Bran and Raw Broccoli have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Corn Bran has 6.6 times more Energy, 8.3 times more Omega 6, 12.9 times more Carbohydrate, 30.4 times more Fiber and 3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3 and more Sugars than Crude Corn Bran.
• Both Crude Corn Bran as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.