Comparing Nutrients in 7 ounces Corn Bran VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	15.3% 445kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	20% 3.4g	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% 153g	130g per day for Men 19-50 years
Sugars	0% 0g	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	56.5% 0.73mg	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	12.4% 49.6μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	50.7% 0.46mg	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	59% 4.72mg	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	39.7% 0.91mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	55.6% 30.6μg	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	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 2.8 times more Vitamin A, 24.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 6 times more Calcium than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus and 7.2 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Copper, Iron, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Corn Bran has 10.8 times more Fiber and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.1 times more Omega 3 and 4.2 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Carbohydrate per 7 oz.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.