Comparing Nutrients in 7 ounces Corn Bran VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Corn Bran	Raw Spelt	Recommended Dietary Allowance
Energy	15.3% 445kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	107% 139g	130g per day for Men 19-50 years
Sugars	0% 0g	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 1.17g	g per day for Men 19-50 years
Fiber	413% 157g	56% 21.2g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Raw Spelt	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	22.3% 89.3μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Raw Spelt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	113% 1mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	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	114% 796mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Raw Spelt per 7 oz

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

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

• 7 oz of Uncooked Spelt contain 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Crude Corn Bran.
• Both Corn Bran and Raw Spelt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Crude Corn Bran as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Corn Bran vs Raw Spelt:

• 7 ounces of Corn Bran have 1.6 times more Calcium and 1.4 times more Selenium than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Crude Corn Bran.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn Bran have 1.2 times more Carbohydrate and 7.4 times more Fiber than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Crude Corn Bran.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3