Comparing Nutrients in 1 kilogram Cooked Quinoa VS Corn Bran

Macros Ratio

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

Macro Nutrients

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Energy	41.4% 1200kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	659% 856g	130g per day for Men 19-50 years
Sugars	12% 8.7g	0% 0g	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	73.7% 28g	2079% 790g	38g per day for Men 19-50 years
Protein	78.6% 44g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	127% 6.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	117% 1.52mg	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	105% 420μg	10% 40μg	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	42% 6.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Calcium	17% 170mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	276% 2.48mg	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	186% 15mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	61% 1.4mg	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	217% 1520mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	300% 165μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	19.4% 716g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Corn Bran per 1 kg

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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