Comparing Nutrients in 1 kilogram Corn Bran VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Corn Bran	Cooked Kamut	Recommended Dietary Allowance
Energy	77.2% 2240kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	212% 276g	130g per day for Men 19-50 years
Sugars	0% 0g	42.3% 30.7g	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	113% 43g	38g per day for Men 19-50 years
Protein	149% 83.6g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	144% 23mg	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	54% 0.7mg	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	27.5% 110μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Cooked Kamut	Recommended Dietary Allowance
Calcium	42% 420mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	230% 2.07mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	448% 10.3mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Cooked Kamut per 1 kg

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

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

• 1 kilogram of Corn Bran has 3.3 times more Vitamin B2, 2.2 times more Vitamin B6 and 1.8 times more Vitamin E than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 9.5 times more Vitamin B1 and 2.8 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and Cooked Kamut provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 kilogram of Cooked Kamut have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Corn Bran has 4.7 times more Calcium, 1.6 times more Iron and 1.3 times more Magnesium than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 7.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium and 1.9 times more Selenium than Crude Corn Bran.
• Both Corn Bran and Cooked Kamut contain similar levels of Copper and Zinc per one kilogram.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn Bran has 1.7 times more Energy, 3.1 times more Carbohydrate, 18.4 times more Fiber and 1.5 times more Protein than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains more Sugars than Crude Corn Bran.