Comparing Nutrients in 14 ounces Cooked Quinoa VS Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Corn	10%	11%	79%

Macro Nutrients

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Energy	16.4% 476kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	8.27% 2.65g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	49% 8.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	227% 295g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.5% 2.54g	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	29.2% 11g	76.2% 29g	38g per day for Men 19-50 years
Protein	31% 17.5g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	190% 2.47mg	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	41.7% 167μg	19% 75.4μg	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	16.7% 2.5mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	138% 1.25mg	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	74% 5.9mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	83.7% 1.92mg	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	86% 603mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	79.7% 8.77mg	11mg per day for Men 19-50 years
Water	7.7% 284g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Quinoa versus 14 oz of Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Quinoa vs Corn:

• 14 ounces of Cooked Quinoa have 2.2 times more Vitamin B9 and 1.3 times more Vitamin E than Corn.
• While 14 oz of Yellow Corn Grain contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Quinoa.
• Both Cooked Quinoa as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Quinoa vs Corn:

• 14 ounces of Cooked Quinoa have 1.3 times more Manganese than Corn.
• While 14 oz of Yellow Corn Grain contain 1.6 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 5 times more Sodium and 2 times more Zinc than Cooked Quinoa.
• Both Cooked Quinoa as well as Yellow Corn Grain lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Quinoa have 1.3 times more Omega 3 than Corn.
• While 14 oz of Yellow Corn Grain contain 3 times more Energy, 2.5 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 6, 3.5 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Quinoa.