Comparing Nutrients in 300 calories Cooked Quinoa VS Corn Bran

Weight per 300 calories

• Cooked Quinoa: 250g
• Corn Bran: 134g

Crude Corn Bran has 1.9 times more energy per unit of mass than Cooked Quinoa, which is above average in comparison to other foods. Cooked Quinoa having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Quinoa or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	1.1% 0.017g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	88.2% 115g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	18.4% 7g	278% 106g	38g per day for Men 19-50 years
Protein	19.6% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	15.7% 0.2mg	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	26.3% 105μg	1.34% 5.36μg	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	10.5% 1.58mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.63% 56.3mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	37% 0.33mg	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	46.6% 3.73mg	46.7% 3.74mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	8.15% 0.19mg	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	54.3% 380mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	1.73% 59mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.17% 6.3g	3700g per day for Men 19-50 years

Cooked Quinoa VS Corn Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Quinoa or Corn Bran?

Lets compare vitamin content per 300 calories of Cooked Quinoa vs Corn Bran:

• 300 calories of Cooked Quinoa have 20 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 19.6 times more Vitamin B9 and 2.8 times more Vitamin E than Corn Bran.
• While 300 kcal of Crude Corn Bran contain 3.6 times more Vitamin B3 than Cooked Quinoa.
• 300 calories of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 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 300 calories.

Comparing minerals per 300 calories for Cooked Quinoa vs Corn Bran:

• 300 calories of Cooked Quinoa have 1.4 times more Copper, 1.9 times more Magnesium, 8.4 times more Manganese, 3.9 times more Phosphorus, 7.3 times more Potassium and 1.3 times more Zinc than Corn Bran.
• While 300 kcal of Crude Corn Bran contain 3.2 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Corn Bran contain similar levels of Iron per 300 calories.
• 300 calories of Corn Bran lack sufficient amounts of Potassium
• Both Cooked Quinoa as well as Crude Corn Bran lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Quinoa have 12.2 times more Omega 3 and 4.5 times more Omega 6 than Corn Bran.
• While 300 kcal of Crude Corn Bran contain 2.2 times more Carbohydrate and 15.1 times more Fiber than Cooked Quinoa.
• Both Cooked Quinoa and Corn Bran offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Corn Bran provide inadequate amounts of Omega 3 and Omega 6