Comparing Nutrients in 100 grams Oranges VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Corn Bran	9%	2%	89%

Macro Nutrients

	Oranges	Corn Bran	Recommended Dietary Allowance
Energy	1.62% 47kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	9.04% 11.8g	66% 85.6g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	6.3% 2.4g	208% 79g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Oranges	Corn Bran	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	7.5% 30μg	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	59% 53.2mg	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	1.2% 0.18mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Corn Bran	Recommended Dietary Allowance
Calcium	4% 40mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	1.25% 0.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	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	2% 14mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.13% 4.7g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.8 times more Vitamin A, 8.7 times more Vitamin B1, 7.5 times more Vitamin B9 and more Vitamin C than Crude Corn Bran.
• While Crude Corn Bran contains 2.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Crude Corn Bran have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oranges vs Corn Bran:

• Raw Oranges have 4.1 times more Potassium and 18.4 times more Water than Crude Corn Bran.
• While Crude Corn Bran contains 5.5 times more Copper, 27.9 times more Iron, 6.4 times more Magnesium, 5.6 times more Manganese, 5.1 times more Phosphorus, 33 times more Selenium and 22.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crude Corn Bran have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have more Sugars than Crude Corn Bran.
• While Crude Corn Bran contains 4.8 times more Energy, 22.7 times more Omega 6, 7.3 times more Carbohydrate, 32.9 times more Fiber and 8.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crude Corn Bran have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.