Comparing Nutrients in 14 ounces Corn Bran VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Corn Bran	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 889kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	187% 243g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.33g	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	825% 314g	159% 60.3g	38g per day for Men 19-50 years
Protein	59.3% 33g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	121% 1.58mg	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	3.97% 16μg	391% 1564μg	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	20% 18mg	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	11% 1.67mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	138% 11mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	192% 4.4mg	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	41% 286mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn Bran versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Corn Bran vs Red Kidney Beans:

• 14 ounces of Corn Bran have 1.3 times more Vitamin B3 and 2 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 60.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B6, 98.5 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Crude Corn Bran.
• Both Corn Bran and Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Corn Bran vs Red Kidney Beans:

• 14 ounces of Corn Bran have 5.2 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2 times more Calcium, 2.8 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 7.9 times more Manganese, 5.6 times more Phosphorus, 30.9 times more Potassium and 1.8 times more Zinc than Crude Corn Bran.
• 14 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn Bran have 1.8 times more Omega 6, 1.4 times more Carbohydrate and 5.2 times more Fiber than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.5 times more Energy, 27.5 times more Omega 3, more Sugars and 2.7 times more Protein than Crude Corn Bran.
• 14 ounces of Corn Bran provide inadequate amounts of Omega 3
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6