Comparing Nutrients in 7 ounces Corn Bran VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Corn Bran	White Corn flour masa	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	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	20.3% 3.24mg	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	14.4% 57.5μg	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	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	36.5% 2.9mg	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

Nutrient Comparison: Corn Bran VS White Corn flour masa per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn Bran versus 7 oz of White Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn Bran vs White Corn flour masa:

• 7 ounces of Corn Bran have 1.7 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn flour masa.
• While 7 oz of White Corn flour masa contain 22.3 times more Vitamin B1, 3.1 times more Vitamin B6 and 7.3 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and White Corn flour masa provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 ounces of White Corn flour masa have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn Bran vs White Corn flour masa:

• 7 ounces of Corn Bran have 1.9 times more Iron and 1.6 times more Selenium than White Corn flour masa.
• While 7 oz of White Corn flour masa contain 3.3 times more Calcium, 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 Corn Bran and White Corn flour masa contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn Bran have 12.3 times more Fiber than White Corn flour masa.
• While 7 oz of White Corn flour masa contain 1.6 times more Energy, 4 times more Fat, 4 times more Omega 3, 4.1 times more Omega 6 and more Sugars than Crude Corn Bran.
• Both Corn Bran and White Corn flour masa offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3