Comparing Nutrients in 1 pound Cooked Kamut VS Corn Bran

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Corn Bran	Recommended Dietary Allowance
Energy	20.6% 599kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	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	96% 125g	299% 388g	130g per day for Men 19-50 years
Sugars	19.2% 14g	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	51.3% 19.5g	943% 358g	38g per day for Men 19-50 years
Protein	46.3% 26g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Corn Bran	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	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	65.3% 10.5mg	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	24.4% 0.32mg	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	12.5% 50μg	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	NA	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	7.26% 1.1mg	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 Kamut	Corn Bran	Recommended Dietary Allowance
Calcium	4.1% 41mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	100% 8mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	95% 667mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	263% 145μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	76% 8.35mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	8% 296g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Kamut VS Corn Bran per 1 lb

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

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

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

• 1 pound of Cooked Kamut has 7.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium and 1.9 times more Selenium than Corn Bran.
• While 1 lb of Crude Corn Bran contains 4.7 times more Calcium, 1.6 times more Iron and 1.3 times more Magnesium than Cooked Khorasan Wheat.
• Both Cooked Kamut and Corn Bran contain similar levels of Copper and Zinc per one pound.
• 1 pound of Cooked Kamut 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 Kamut has more Sugars than Corn Bran.
• While 1 lb of Crude Corn Bran contains 1.7 times more Energy, 3.1 times more Carbohydrate, 18.4 times more Fiber and 1.5 times more Protein than Cooked Khorasan Wheat.