Comparing Nutrients in 100 grams Corn Bran VS Corn

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Corn	10%	11%	79%

Macro Nutrients

	Corn Bran	Corn	Recommended Dietary Allowance
Energy	7.72% 224kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	12.3% 2.1g	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	57% 74.3g	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	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Corn	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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	48% 0.62mg	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	4.75% 19μg	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	3.27% 0.49mg	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	Corn	Recommended Dietary Allowance
Calcium	4.2% 42mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	35% 0.31mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	21% 0.49mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Crude Corn Bran has 1.5 times more Vitamin B5 than Yellow Corn Grain .
• While Yellow Corn Grain contains 2.8 times more Vitamin A, 38.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran and Yellow Corn Grain have similar amounts of Vitamin E per 100 g.
• Both Crude Corn Bran as well as Yellow Corn Grain 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 Corn:

• Crude Corn Bran has 6 times more Calcium than Yellow Corn Grain .
• While Yellow Corn Grain contains 1.3 times more Copper, 2 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 6.5 times more Potassium, 5 times more Sodium and 1.4 times more Zinc than Crude Corn Bran.
• Both Crude Corn Bran and Yellow Corn Grain have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Corn Bran has 10.8 times more Fiber than Yellow Corn Grain .
• While Yellow Corn Grain contains 1.6 times more Energy, 5.2 times more Fat, 5.1 times more Saturated Fat, 5 times more Omega 3 and 5.1 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and Yellow Corn Grain have similar amounts of Carbohydrate and Protein per 100 g.
• Both Crude Corn Bran as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.