Comparing Nutrients in 1 kilogram Corn Bran VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Corn Bran	Baked White Potatoes	Recommended Dietary Allowance
Energy	77.2% 2240kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	162% 211g	130g per day for Men 19-50 years
Sugars	0% 0g	21% 15.3g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	2079% 790g	55.3% 21g	38g per day for Men 19-50 years
Protein	149% 83.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Baked White Potatoes	Recommended Dietary Allowance
Calcium	42% 420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.27% 47g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn Bran vs Baked White Potatoes:

• Crude Corn Bran has 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 10.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 9 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Corn Bran vs Baked White Potatoes:

• Crude Corn Bran has 4.2 times more Calcium, 2 times more Copper, 4.4 times more Iron, 2.4 times more Magnesium, 33 times more Selenium and 4.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Manganese, 12.4 times more Potassium and 16 times more Water than Crude Corn Bran.
• Both Crude Corn Bran and Baked Whole White Potatoes have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Corn Bran has 2.4 times more Energy, 8.3 times more Omega 6, 4.1 times more Carbohydrate, 37.6 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Sugars than Crude Corn Bran.
• Both Crude Corn Bran as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.