Comparing Nutrients in 100 grams Corn Bran VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	7.72% 224kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	9.84% 1.67g	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	59% 76.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.22% 1.6g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	15% 8.36g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	White Corn Flour Masa, enriched	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	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	36.5% 0.48mg	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	40.5% 162μg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	4.2% 42mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	23.2% 0.21mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	16.3% 0.38mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 3.3 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 147.5 times more Vitamin B1, 8.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 40.5 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Corn Bran vs White Corn Flour Masa, enriched:

• Crude Corn Bran has 1.6 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 3.3 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus and 6 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Corn Bran has 12.3 times more Fiber than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 1.6 times more Energy, 4 times more Fat, 4.1 times more Saturated Fat, 4 times more Omega 3, 4.1 times more Omega 6 and more Sugars than Crude Corn Bran.
• Both Crude Corn Bran and White Corn Flour Masa, enriched have similar amounts of Carbohydrate and Protein per 100 g.
• Both Crude Corn Bran as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.