Comparing Nutrients in 1 kilogram Corn Bran VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Corn Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	77.2% 2240kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	175% 228g	130g per day for Men 19-50 years
Sugars	0% 0g	4.4% 3.2g	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	2079% 790g	168% 64g	38g per day for Men 19-50 years
Protein	149% 83.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	92% 1.2mg	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	10% 40μg	325% 1300μg	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	13.3% 12mg	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	28% 4.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	240% 2.16mg	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	349% 28mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	187% 4.3mg	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	103% 720mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.27% 47g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn Bran vs Boiled Kidney Beans:

• Crude Corn Bran has 1.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16 times more Vitamin B1, 32.5 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Corn Bran vs Boiled Kidney Beans:

• Crude Corn Bran has 1.3 times more Iron, 1.5 times more Magnesium, 15 times more Selenium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Manganese, 1.9 times more Phosphorus, 9.2 times more Potassium and 14.2 times more Water than Crude Corn Bran.
• Both Crude Corn Bran and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Corn Bran has 1.8 times more Energy, 3.8 times more Omega 6, 3.8 times more Carbohydrate and 12.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.1 times more Omega 3 than Crude Corn Bran.
• Both Crude Corn Bran and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Crude Corn Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.