Comparing Nutrients in 100 grams Boiled Bulgur VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Energy	2.86% 83kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	66% 85.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	0% 0g	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	12% 4.5g	208% 79g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.88% 0.34mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	11.7% 0.15mg	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	4.5% 18μg	1% 4μg	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	0.067% 0.01mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Corn Bran	Recommended Dietary Allowance
Calcium	1% 10mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	27.6% 0.25mg	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	12% 0.96mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	6.1% 0.14mg	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	5.7% 40mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Bulgur vs Corn Bran:

• Cooked Bulgur has 5.7 times more Vitamin B1 and 4.5 times more Vitamin B9 than Crude Corn Bran.
• While Crude Corn Bran contains 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 42 times more Vitamin E than Cooked Bulgur.
• Both Cooked Bulgur as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Boiled Bulgur vs Corn Bran:

• Cooked Bulgur has 4.4 times more Manganese, 1.5 times more Potassium and 16.5 times more Water than Crude Corn Bran.
• While Crude Corn Bran contains 4.2 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 27.5 times more Selenium and 2.7 times more Zinc than Cooked Bulgur.

Comparison of macro-nutrients per 100 grams:

• Crude Corn Bran contains 2.7 times more Energy, 4.3 times more Omega 6, 4.6 times more Carbohydrate, 17.6 times more Fiber and 2.7 times more Protein than Cooked Bulgur.
• Both Cooked Bulgur as well as Crude Corn Bran have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.