Comparing Nutrients in 100 calories CornVS Corn Bran

Weight per 100 calories

Corn

27.4g

Corn Bran

44.6g

Corn has 1.6 times more energy per 100g than Corn Bran. It has high energy density when compared to other foods. Crude Corn Bran having above average energy density.

Which food has more nutrients per 100 calories - Corn or Corn Bran?

Macros Ratio

Protein Fat Carbs

Corn

10%

11%

79%

Corn Bran

89%

100 kcal ▼

Macro Nutrients

Cornvs Corn Bran

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g

Fat

0.42%0.41g

1.3 gvs0.41 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g

Saturated Fat

0.18%0.058g

0.18 gvs0.058 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.1%0.018g

Omega 3

0.36%0.006g

0.018 gvs0.006 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.38%0.57g

Omega 6

1.07%0.18g

0.57 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.7%20.3g

Carbohydrate

29.4%38.2g

20.3 gvs38.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.24%0.18g

Sugars

0%0g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.18 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.26%2g

Fiber

93%35.3g

2 gvs35.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.6%2.6g

Protein

6.66%3.73g

2.6 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornvs Corn Bran

0.33%3μg

Vitamin A

0.2%1.8μg

RAE, retinol activity equivalents

3 μgvs1.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.8%0.11mg

Vitamin B1

0.37%0.004mg

Thiamine

0.11 mgvs0.004 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.24%0.055mg

Vitamin B2

3.43%0.045mg

Riboflavin

0.055 mgvs0.045 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%0.99mg

Vitamin B3

7.63%1.22mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs1.22 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.32%0.12mg

Vitamin B5

5.68%0.28mg

Pantothenic acid

0.12 mgvs0.28 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

5.2%0.068mg

Pyridoxine

0.17 mgvs0.068 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.3%5.2μg

Vitamin B9

0.45%1.8μg

Folates and Folic Acid

5.2 μgvs1.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.89%0.13mg

Vitamin E

1.25%0.19mg

Tocopherols and Tocotrienols

0.13 mgvs0.19 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.082μg

Vitamin K

0.11%0.13μg

Phytomenadione or phylloquinone

0.082 μgvs0.13 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornvs Corn Bran

0.19%1.9mg

Calcium

1.88%18.8mg

1.9 mgvs18.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.56%0.086mg

Copper

12.3%0.11mg

0.086 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.3%0.74mg

Iron

15.6%1.25mg

0.74 mgvs1.25 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.3%34.8mg

Magnesium

6.8%28.6mg

34.8 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.78%0.13mg

Manganese

2.7%0.063mg

0.13 mgvs0.063 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.2%57.5mg

Phosphorus

4.6%32mg

57.5 mgvs32 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.3%78.6mg

Potassium

0.58%19.6mg

78.6 mgvs19.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.72%4.25μg

Selenium

13.4%7.37μg

4.25 μgvs7.37 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.64%9.6mg

Sodium

0.21%3.13mg

9.6 mgvs3.13 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.5%0.61mg

Zinc

6.33%0.7mg

0.61 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.077%2.84g

Water

0.057%2.1g

2.84 gvs2.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Yellow Corn Grain has 23.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Crude Corn Bran.
While Crude Corn Bran contains 2.4 times more Vitamin B5 and 1.4 times more Vitamin E than Yellow Corn Grain .
Both Yellow Corn Grain and Crude Corn Bran have similar amounts of Vitamin B3 per 100 kcal.
Both Yellow Corn Grain as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Corn vs Corn Bran:

Yellow Corn Grain has 1.2 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus and 4 times more Potassium than Crude Corn Bran.
While Crude Corn Bran contains 9.8 times more Calcium, 1.3 times more Copper, 1.7 times more Iron and 1.7 times more Selenium than Yellow Corn Grain .
Both Yellow Corn Grain and Crude Corn Bran have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Yellow Corn Grain has 3.2 times more Fat, 3.1 times more Omega 3 and 3.2 times more Omega 6 than Crude Corn Bran.
While Crude Corn Bran contains 1.9 times more Carbohydrate, 17.6 times more Fiber and 1.4 times more Protein than Yellow Corn Grain .
Both Yellow Corn Grain and Crude Corn Bran have similar amounts of Energy per 100 kcal.
Both Yellow Corn Grain as well as Crude Corn Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CornVS Whole Yellow Corn FlourCorn BranVS Whole Yellow Corn Flour

Compare Foods

Comparing Nutrients in 100 calories CornVS Corn Bran

Weight per 100 calories

Which food has more nutrients per 100 calories - Corn or Corn Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: