Comparing Nutrients in 100 grams Corn Bran VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Corn Bran	Cooked Kamut	Recommended Dietary Allowance
Energy	7.72% 224kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	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	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	0% 0g	4.23% 3.07g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15% 8.36g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	14.4% 2.3mg	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	5.4% 0.07mg	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	2.75% 11μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Cooked Kamut	Recommended Dietary Allowance
Calcium	4.2% 42mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	23% 0.21mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	44.8% 1.03mg	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% 147mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Cooked Kamut per 100 g

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

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

• 100 grams of Corn Bran have 3.3 times more Vitamin B2, 2.2 times more Vitamin B6 and 1.8 times more Vitamin E than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 9.5 times more Vitamin B1 and 2.8 times more Vitamin B9 than Crude Corn Bran.
• Both Corn Bran and Cooked Kamut provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• 100 grams of Cooked Kamut have insufficient amounts of Vitamin E
• Both Crude Corn Bran as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Corn Bran have 4.7 times more Calcium, 1.6 times more Iron and 1.3 times more Magnesium than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 7.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium and 1.9 times more Selenium than Crude Corn Bran.
• Both Corn Bran and Cooked Kamut contain similar levels of Copper and Zinc per 100 grams.
• 100 grams of Corn Bran lack sufficient amounts of Potassium
• 100 grams of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Corn Bran have 1.7 times more Energy, 3.1 times more Carbohydrate, 18.4 times more Fiber and 1.5 times more Protein than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain more Sugars than Crude Corn Bran.