Comparing Nutrients in 1 pound 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	18.8% 544kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	299% 388g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	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	33.4% 12.7g	943% 358g	38g per day for Men 19-50 years
Protein	35.6% 20g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	57.7% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	53% 0.69mg	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	47.6% 191μg	4.54% 18μg	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	19% 2.86mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Calcium	7.7% 77mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	125% 1.12mg	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	84.5% 6.76mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	27.6% 0.64mg	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	98% 689mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	8.78% 325g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Corn Bran per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cooked Quinoa lack sufficient amounts of Calcium
• 1 pound of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Quinoa has 6.5 times more Omega 3 and 2.4 times more Omega 6 than Corn Bran.
• While 1 lb 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 pound of Corn Bran provide inadequate amounts of Omega 3