Comparing Nutrients in 7 ounces Corn Bran VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Corn Bran	Baked Potato Flesh	Recommended Dietary Allowance
Energy	15.3% 445kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0% 0g	4.65% 3.37g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Baked Potato Flesh	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	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	46% 0.6mg	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	4.47% 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	0% 0mg	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	47.4% 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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn Bran versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn Bran vs Baked Potato Flesh:

• 7 ounces of Corn Bran have 4.8 times more Vitamin B2, 2 times more Vitamin B3 and 10.5 times more Vitamin E than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 10.5 times more Vitamin B1, 2 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Crude Corn Bran.
• Both Corn Bran and Baked Potato Flesh provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Crude Corn Bran as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn Bran vs Baked Potato Flesh:

• 7 ounces of Corn Bran have 8.4 times more Calcium, 8 times more Iron, 2.6 times more Magnesium, 1.4 times more Phosphorus, 55 times more Selenium and 5.4 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 8.9 times more Potassium and 16 times more Water than Crude Corn Bran.
• Both Corn Bran and Baked Potato Flesh contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn Bran have 2.4 times more Energy, 12.8 times more Omega 6, 4 times more Carbohydrate, 52.7 times more Fiber and 4.3 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain more Sugars than Crude Corn Bran.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Crude Corn Bran as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in seven ounces.