Comparing Nutrients in 100 grams 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	7.72% 224kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	5.73% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	0% 0g	1.2% 0.87g	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	208% 79g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	15% 8.36g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	9.46% 0.12mg	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	1% 4μg	10.5% 42μg	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	2.8% 0.42mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Cooked Quinoa	Recommended Dietary Allowance
Calcium	4.2% 42mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	21.3% 0.19mg	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	35% 2.8mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	27.4% 0.63mg	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	10.3% 72mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Cooked Quinoa per 100 g

Compare the macro and micronutrient content in 100 g of Corn Bran versus 100 g of Cooked Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Corn Bran vs Cooked Quinoa:

• 100 grams of Corn Bran have 6.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Cooked Quinoa.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Corn Bran vs Cooked Quinoa:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Corn Bran lack sufficient amounts of Potassium
• 100 grams of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Cooked Quinoa contain 6.5 times more Omega 3 and 2.4 times more Omega 6 than Crude Corn Bran.
• 100 grams of Corn Bran provide inadequate amounts of Omega 3