Comparing Nutrients in 7 ounces Corn Bran VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Corn Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15.3% 445kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0% 0g	0.88% 0.64g	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	413% 157g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	18.3% 0.24mg	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	2% 7.94μg	64.5% 258μg	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	2.65% 2.4mg	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	5.56% 0.83mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	47.6% 0.43mg	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	69.2% 5.54mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	37% 0.85mg	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	20.4% 143mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Corn Bran vs Boiled Kidney Beans:

• Crude Corn Bran has 1.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16 times more Vitamin B1, 32.5 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Corn Bran vs Boiled Kidney Beans:

• Crude Corn Bran has 1.3 times more Iron, 1.5 times more Magnesium, 15 times more Selenium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Manganese, 1.9 times more Phosphorus, 9.2 times more Potassium and 14.2 times more Water than Crude Corn Bran.
• Both Crude Corn Bran and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Corn Bran has 1.8 times more Energy, 3.8 times more Omega 6, 3.8 times more Carbohydrate and 12.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.1 times more Omega 3 than Crude Corn Bran.
• Both Crude Corn Bran and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Crude Corn Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.