Comparing Nutrients in 14 ounces Corn Bran VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Corn Bran	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	30.7% 889kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	0% 0g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	825% 314g	20% 7.54g	38g per day for Men 19-50 years
Protein	59.3% 33g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.52mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	34% 0.44mg	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	7.94% 31.8μg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	11.7% 0.27mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn Bran versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Corn Bran vs Tomatoes in Juice with Salt:

• 14 ounces of Corn Bran have 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5 times more Vitamin A, 57.5 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 8.7 times more Vitamin K than Crude Corn Bran.
• 14 ounces of Corn Bran have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• Both Crude Corn Bran as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Corn Bran vs Tomatoes in Juice with Salt:

• 14 ounces of Corn Bran have 1.3 times more Calcium, 4.8 times more Copper, 4.9 times more Iron, 6.4 times more Magnesium, 2.1 times more Manganese, 4.2 times more Phosphorus, 23.6 times more Selenium and 13 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.3 times more Potassium, 16.4 times more Sodium and 20.1 times more Water than Crude Corn Bran.
• 14 ounces of Corn Bran lack sufficient amounts of Potassium
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn Bran have 14 times more Energy, 4.2 times more Omega 6, 24.7 times more Carbohydrate, 41.6 times more Fiber and 10.6 times more Protein than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Sugars than Crude Corn Bran.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Crude Corn Bran as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 14 ounces.