Comparing Nutrients in 500 calories Cooked Kamut VS Corn Bran

Weight per 500 calories

• Cooked Kamut: 379g
• Corn Bran: 223g

Crude Corn Bran has 1.7 times more energy per unit of mass than Cooked Khorasan Wheat, which is above average in comparison to other foods. Cooked Kamut having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Kamut or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	NA	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	147% 191g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	43% 16.3g	464% 176g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Corn Bran	Recommended Dietary Allowance
Vitamin A	NA	0.99% 8.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1.86% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.74% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	26% 0.34mg	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	10.4% 41.7μg	2.23% 8.93μg	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	6.06% 0.91mg	6.25% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Corn Bran	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	61.5% 0.55mg	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	83.3% 6.67mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	13.6% 0.31mg	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	79.5% 557mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.02% 30.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	63.4% 6.97mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	6.67% 247g	0.28% 10.5g	3700g per day for Men 19-50 years

Cooked Kamut VS Corn Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Kamut or Corn Bran?

Lets compare vitamin content per 500 calories of Cooked Kamut vs Corn Bran:

• 500 calories of Cooked Kamut have 16.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.7 times more Vitamin B9 than Corn Bran.
• While 500 kcal of Crude Corn Bran contain 2 times more Vitamin B2 and 1.3 times more Vitamin B6 than Cooked Khorasan Wheat.
• 500 calories of Cooked Kamut have insufficient amounts of Vitamin B2
• 500 calories 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 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked Kamut vs Corn Bran:

• 500 calories of Cooked Kamut have 1.4 times more Copper, 1.3 times more Magnesium, 12.5 times more Manganese, 3.5 times more Phosphorus, 6.3 times more Potassium, 3.3 times more Selenium and 2 times more Zinc than Corn Bran.
• Both Cooked Kamut and Corn Bran contain similar levels of Iron per 500 calories.
• 500 calories of Corn Bran lack sufficient amounts of Potassium
• Both Cooked Khorasan Wheat as well as Crude Corn Bran lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Kamut have more Sugars than Corn Bran.
• While 500 kcal of Crude Corn Bran contain 1.8 times more Carbohydrate and 10.8 times more Fiber than Cooked Khorasan Wheat.
• Both Cooked Kamut and Corn Bran offer comparable quantities of Energy and Protein per 500 calories.