Comparing Nutrients in 100 grams Cooked Quinoa VS Corn Bran

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cooked Quinoa VS Corn Bran per 100 g

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

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

• 100 grams of Cooked Quinoa have 10.7 times more Vitamin B1, 10.5 times more Vitamin B9 and 1.5 times more Vitamin E than Corn Bran.
• While 100 g of Crude Corn Bran contain 6.6 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Corn Bran provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Quinoa as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Cooked Quinoa have 4.5 times more Manganese, 2.1 times more Phosphorus and 3.9 times more Potassium than Corn Bran.
• While 100 g of Crude Corn Bran contain 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.
• Both Cooked Quinoa and Corn Bran contain similar levels of Magnesium per 100 grams.
• 100 grams of Cooked Quinoa lack sufficient amounts of Calcium
• 100 grams of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Quinoa have 6.5 times more Omega 3 and 2.4 times more Omega 6 than Corn Bran.
• While 100 g of Crude Corn Bran contain 1.9 times more Energy, 4 times more Carbohydrate, 28.2 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• 100 grams of Corn Bran provide inadequate amounts of Omega 3