Comparing Nutrients in 1 kilogram Corn Bran VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Corn Bran	Boiled Carrots	Recommended Dietary Allowance
Energy	77.2% 2240kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	0% 0g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	2079% 790g	79% 30g	38g per day for Men 19-50 years
Protein	149% 83.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Boiled Carrots	Recommended Dietary Allowance
Calcium	42% 420mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.27% 47g	24.4% 902g	3700g per day for Men 19-50 years

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

• Crude Corn Bran has 2.3 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 213 times more Vitamin A, 6.6 times more Vitamin B1, 3.5 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 45.7 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Crude Corn Bran as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Corn Bran vs Boiled Carrots:

• Crude Corn Bran has 1.4 times more Calcium, 14.6 times more Copper, 8.2 times more Iron, 6.4 times more Magnesium, 2.4 times more Phosphorus, 23.6 times more Selenium and 7.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Potassium, 8.3 times more Sodium and 19.1 times more Water than Crude Corn Bran.
• Both Crude Corn Bran and Boiled and Drained Carrots have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Corn Bran has 6.4 times more Energy, 4.7 times more Omega 6, 10.4 times more Carbohydrate, 26.3 times more Fiber and 11 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Sugars than Crude Corn Bran.
• Both Crude Corn Bran as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.