Comparing Nutrients in 100 grams Corn Bran VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Bulgur	13%	3%	84%

Macro Nutrients

	Corn Bran	Bulgur	Recommended Dietary Allowance
Energy	7.72% 224kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	58.4% 76g	130g per day for Men 19-50 years
Sugars	0% 0g	0.57% 0.41g	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	208% 79g	33% 12.5g	38g per day for Men 19-50 years
Protein	15% 8.36g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Bulgur	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	26.3% 0.34mg	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	1% 4μg	6.75% 27μg	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	2.8% 0.42mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Bulgur	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	37.2% 0.34mg	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	35% 2.8mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	133% 3.05mg	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	10.3% 72mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Bulgur per 100 g

Compare the macro and micronutrient content in 100 g of Corn Bran versus 100 g of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Corn Bran have 7 times more Vitamin E than Bulgur.
• While 100 g of Dry Bulgur contain 23.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and Bulgur provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 100 grams of Bulgur have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Corn Bran vs Bulgur:

• 100 grams of Corn Bran have 7.2 times more Selenium than Bulgur.
• While 100 g of Dry Bulgur contain 1.4 times more Copper, 2.6 times more Magnesium, 21.8 times more Manganese, 4.2 times more Phosphorus and 9.3 times more Potassium than Crude Corn Bran.
• Both Corn Bran and Bulgur contain similar levels of Calcium, Iron and Zinc per 100 grams.
• 100 grams of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Corn Bran have 6.3 times more Fiber than Bulgur.
• While 100 g of Dry Bulgur contain 1.5 times more Energy, 1.3 times more Omega 6 and 1.5 times more Protein than Crude Corn Bran.
• Both Corn Bran and Bulgur offer comparable quantities of Carbohydrate per 100 grams.
• Both Crude Corn Bran as well as Dry Bulgur provide inadequate amounts of Omega 3 in 100 grams.