Comparing Nutrients in 7 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	15.3% 445kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	117% 152g	130g per day for Men 19-50 years
Sugars	0% 0g	4.4% 3.2g	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	413% 157g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	72.5% 0.94mg	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	80.4% 321μg	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	5.56% 0.83mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	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	8.33% 83.3mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	46% 0.41mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	32.4% 0.75mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.