Comparing Nutrients in 1 kilogram 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	77.2% 2240kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	471% 613g	130g per day for Men 19-50 years
Sugars	0% 0g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	149% 83.6g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Red Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.27% 47g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Corn Bran versus 1 kg of 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 Red Kidney Beans:

• 1 kilogram of Corn Bran has 1.3 times more Vitamin B3 and 2 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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 one kilogram.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Corn Bran has 5.2 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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.
• 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 Omega 6, 1.4 times more Carbohydrate and 5.2 times more Fiber than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Energy, 27.5 times more Omega 3, more Sugars and 2.7 times more Protein than Crude Corn Bran.
• 1 kilogram of Corn Bran provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6