Comparing Nutrients in 1 kilogram Corn Bran VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Corn Bran	Cooked Quinoa	Recommended Dietary Allowance
Energy	77.2% 2240kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	164% 213g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.7g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	149% 83.6g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cooked Quinoa	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	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	95% 1.23mg	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	105% 420μg	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	0% 0mg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Cooked Quinoa	Recommended Dietary Allowance
Calcium	42% 420mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	213% 1.92mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	274% 6.3mg	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	217% 1520mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	51% 28μg	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	99% 11mg	11mg per day for Men 19-50 years
Water	1.27% 47g	19.4% 716g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Cooked Quinoa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Corn Bran vs Cooked Quinoa:

• 1 kilogram of Corn Bran has 6.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 10.7 times more Vitamin B1, 10.5 times more Vitamin B9 and 1.5 times more Vitamin E than Crude Corn Bran.
• Both Corn Bran and Cooked Quinoa provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Crude Corn Bran as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn Bran vs Cooked Quinoa:

• 1 kilogram of Corn Bran has 2.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 5.9 times more Selenium and 1.4 times more Zinc than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 4.5 times more Manganese, 2.1 times more Phosphorus and 3.9 times more Potassium than Crude Corn Bran.
• Both Corn Bran and Cooked Quinoa contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium
• 1 kilogram of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn Bran has 1.9 times more Energy, 4 times more Carbohydrate, 28.2 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 6.5 times more Omega 3 and 2.4 times more Omega 6 than Crude Corn Bran.
• 1 kilogram of Corn Bran provide inadequate amounts of Omega 3