Comparing Nutrients in 1 pound Cooked Spelt VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Cooked Spelt	Corn Bran	Recommended Dietary Allowance
Energy	20% 576kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	NA	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	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	92% 120g	299% 388g	130g per day for Men 19-50 years
Sugars	NA	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	46.6% 17.7g	943% 358g	38g per day for Men 19-50 years
Protein	44.5% 25g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	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	39% 0.47mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	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	28% 0.36mg	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	14.7% 59μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.86% 1.18mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Corn Bran	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	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	95% 7.57mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	97% 680mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	8.16% 302g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Corn Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Spelt 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 Spelt vs Corn Bran:

• 1 pound of Cooked Spelt has 10.3 times more Vitamin B1 and 3.3 times more Vitamin B9 than Corn Bran.
• While 1 lb of Crude Corn Bran contains 3.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.6 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt and Corn Bran provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Spelt have insufficient amounts of Vitamin E
• 1 pound of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Spelt as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Cooked Spelt has 7.8 times more Manganese, 2.1 times more Phosphorus and 3.3 times more Potassium than Corn Bran.
• While 1 lb of Crude Corn Bran contains 4.2 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium and 4.1 times more Selenium than Cooked Spelt.
• Both Cooked Spelt and Corn Bran contain similar levels of Copper and Zinc per one pound.
• 1 pound of Cooked Spelt lack sufficient amounts of Calcium
• 1 pound of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crude Corn Bran contains 1.8 times more Energy, 3.2 times more Carbohydrate, 20.3 times more Fiber and 1.5 times more Protein than Cooked Spelt.