Comparing Nutrients in 100 grams Corn Bran VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	7.72% 224kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	10% 1.7g	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% 77g	130g per day for Men 19-50 years
Sugars	0% 0g	0.88% 0.64g	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	19.2% 7.3g	38g per day for Men 19-50 years
Protein	15% 8.36g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	28.5% 0.37mg	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	6.25% 25μg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	4.2% 42mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	25.6% 0.23mg	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	29.8% 2.38mg	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	20% 0.46mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	28% 15.4μg	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	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 2.8 times more Vitamin A, 24.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 and Vitamin E per 100 g.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 6 times more Calcium than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus and 7.2 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Copper, Iron, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Corn Bran has 10.8 times more Fiber and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.1 times more Omega 3 and 4.2 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Carbohydrate per 100 g.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.