Comparing Nutrients in 7 ounces Corn Bran VS Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Cornmeal	9%	9%	82%

Macro Nutrients

	Corn Bran	Cornmeal	Recommended Dietary Allowance
Energy	15.3% 445kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	18.5% 3.15g	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	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cornmeal	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	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	46.4% 0.6mg	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	Cornmeal	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	42.6% 0.38mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	43% 0.99mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Cornmeal per 7 oz

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

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

• 7 ounces of Corn Bran have 1.5 times more Vitamin B5 than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 38.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and Cornmeal provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Crude Corn Bran as well as Whole-grain Yellow Cornmeal 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 Cornmeal:

• 7 ounces of Corn Bran have 7 times more Calcium and 1.3 times more Copper than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 2 times more Magnesium, 3.6 times more Manganese, 3.3 times more Phosphorus, 6.5 times more Potassium and 5 times more Sodium than Crude Corn Bran.
• Both Corn Bran and Cornmeal contain similar levels of Iron, Selenium and Zinc per seven ounces.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium
• 7 ounces of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn Bran have 10.8 times more Fiber than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 1.6 times more Energy, 3.9 times more Fat, 3.8 times more Omega 3 and 3.9 times more Omega 6 than Crude Corn Bran.
• Both Corn Bran and Cornmeal offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3