Comparing Nutrients in 7 ounces Corn Bran VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Corn Bran	Cooked Quinoa	Recommended Dietary Allowance
Energy	15.3% 445kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	0% 0g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cooked Quinoa	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	18.8% 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	21% 83.3μg	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	5.56% 0.83mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Cooked Quinoa	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	42.3% 0.38mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	54.4% 1.25mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Cooked Quinoa per 7 oz

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

Lets compare vitamin content per 7 ounces of Corn Bran vs Cooked Quinoa:

• 7 ounces of Corn Bran have 6.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 10.7 times more Vitamin B1, 10.5 times more Vitamin B9 and 1.5 times more Vitamin E than Crude Corn Bran.
• Both Corn Bran and Cooked Quinoa provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Crude Corn Bran as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn Bran vs Cooked Quinoa:

• 7 ounces of Corn Bran have 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.
• While 7 oz of Cooked Quinoa contain 4.5 times more Manganese, 2.1 times more Phosphorus and 3.9 times more Potassium than Crude Corn Bran.
• Both Corn Bran and Cooked Quinoa contain similar levels of Magnesium per seven ounces.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium
• 7 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn Bran have 1.9 times more Energy, 4 times more Carbohydrate, 28.2 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 6.5 times more Omega 3 and 2.4 times more Omega 6 than Crude Corn Bran.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3