Comparing Nutrients in 7 ounces Raw Kamut VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Corn Bran	9%	2%	89%

Macro Nutrients

	Raw Kamut	Corn Bran	Recommended Dietary Allowance
Energy	23% 669kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	131% 170g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	58% 22g	413% 157g	38g per day for Men 19-50 years
Protein	51.5% 29g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Corn Bran	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	23.2% 0.3mg	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	NA	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Corn Bran	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	54.7% 0.49mg	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	94% 7.5mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	12% 0.28mg	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	103% 722mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.25% 9.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Corn Bran per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw Kamut vs Corn Bran:

• 7 ounces of Raw Kamut have 56.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin E than Corn Bran.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1
• Both Uncooked Khorasan Wheat as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Raw Kamut vs Corn Bran:

• 7 ounces of Raw Kamut have 2 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 19.5 times more Manganese, 5.1 times more Phosphorus, 9.2 times more Potassium, 4.9 times more Selenium and 2.4 times more Zinc than Corn Bran.
• While 7 oz of Crude Corn Bran contain 1.9 times more Calcium than Uncooked Khorasan Wheat .
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Kamut have 1.5 times more Energy, 2.3 times more Fat, 3.7 times more Omega 3, 1.4 times more Omega 6, more Sugars and 1.7 times more Protein than Corn Bran.
• While 7 oz of Crude Corn Bran contain 7.1 times more Fiber than Uncooked Khorasan Wheat .
• Both Raw Kamut and Corn Bran offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3