Comparing Nutrients in 14 ounces Corn Bran VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Corn Bran	Baked White Potatoes	Recommended Dietary Allowance
Energy	30.7% 889kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	0% 0g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	825% 314g	22% 8.33g	38g per day for Men 19-50 years
Protein	59.3% 33g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	56% 0.5mg	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	138% 11mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Corn Bran vs Baked White Potatoes:

• Crude Corn Bran has 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 10.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Corn Bran vs Baked White Potatoes:

• Crude Corn Bran has 4.2 times more Calcium, 2 times more Copper, 4.4 times more Iron, 2.4 times more Magnesium, 33 times more Selenium and 4.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Manganese, 12.4 times more Potassium and 16 times more Water than Crude Corn Bran.
• Both Crude Corn Bran and Baked Whole White Potatoes have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Corn Bran has 2.4 times more Energy, 8.3 times more Omega 6, 4.1 times more Carbohydrate, 37.6 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Sugars than Crude Corn Bran.
• Both Crude Corn Bran as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.