Comparing Nutrients in 14 ounces Cooked Oat Bran VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Energy	5.47% 159kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	8.76% 2.8g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	69.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	196% 255g	130g per day for Men 19-50 years
Sugars	NA	NA	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	27% 10.3g	73% 27.8g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	61.3% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	149% 1.93mg	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	5.95% 24μg	183% 730μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	260% 2.34mg	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	43.7% 3.5mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	186% 782mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	351% 8.07mg	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	67.5% 472mg	259% 1814mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	9% 333g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Oat Bran vs Raw Quinoa:

• Raw Quinoa contains 2.3 times more Vitamin B1, 9.4 times more Vitamin B2, 10.6 times more Vitamin B3, 3.6 times more Vitamin B5, 19.5 times more Vitamin B6 and 30.7 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Oat Bran vs Raw Quinoa:

• Cooked Oat Bran has 6.3 times more Water than Raw Quinoa.
• While Raw Quinoa contains 4.7 times more Calcium, 8.9 times more Copper, 5.2 times more Iron, 4.9 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 6.1 times more Potassium and 5.8 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Quinoa have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa contains 9.2 times more Energy, 7.1 times more Fat, 4.3 times more Saturated Fat, 17.3 times more Omega 3, 9.2 times more Omega 6, 5.6 times more Carbohydrate, 2.7 times more Fiber and 4.4 times more Protein than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.