Comparing Nutrients in 1 kilogram Corn Bran VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Corn Bran	Boiled Red 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	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	6.3% 1.07g	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	195% 74g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.27% 47g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn Bran versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of 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 Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 16 times more Vitamin B1, 32.5 times more Vitamin B9 and 28 times more Vitamin K than Crude Corn Bran.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Corn Bran has 1.5 times more Calcium, 1.4 times more Magnesium, 13.8 times more Selenium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.4 times more Manganese, 2 times more Phosphorus and 9.2 times more Potassium than Crude Corn Bran.
• Both Corn Bran and Boiled Red Kidney Beans contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn Bran has 1.8 times more Energy, 3.8 times more Omega 6, 3.8 times more Carbohydrate and 10.7 times more Fiber than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 12.9 times more Omega 3 than Crude Corn Bran.
• Both Corn Bran and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Corn Bran provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6