Comparing Nutrients in 5 ounces 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	5.87% 170kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	93% 121g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	10.4% 3.97g	295% 112g	38g per day for Men 19-50 years
Protein	11% 6.24g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16.6% 0.22mg	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	15% 59.5μg	1.4% 5.67μg	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	5.95% 0.89mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Corn Bran	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	39% 0.35mg	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	26.4% 2.1mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	8.63% 0.2mg	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	30.8% 215mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.74% 102g	0.18% 6.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Corn Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Quinoa versus 5 oz of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Quinoa vs Corn Bran:

• 5 ounces of Cooked Quinoa have 10.7 times more Vitamin B1, 10.5 times more Vitamin B9 and 1.5 times more Vitamin E than Corn Bran.
• While 5 oz of Crude Corn Bran contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Cooked Quinoa vs Corn Bran:

• 5 ounces of Cooked Quinoa have 4.5 times more Manganese, 2.1 times more Phosphorus and 3.9 times more Potassium than Corn Bran.
• While 5 oz of Crude Corn Bran contain 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 five ounces.
• 5 ounces of Cooked Quinoa lack sufficient amounts of Calcium
• 5 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Quinoa have 6.5 times more Omega 3 and 2.4 times more Omega 6 than Corn Bran.
• While 5 oz of Crude Corn Bran contain 1.9 times more Energy, 4 times more Carbohydrate, 28.2 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• 5 ounces of Corn Bran provide inadequate amounts of Omega 3