Comparing Nutrients in 14 ounces Cooked Quinoa VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Quinoa	Roasted Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	29.2% 11g	114% 43.3g	38g per day for Men 19-50 years
Protein	31% 17.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	365% 4.75mg	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	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	119% 13mg	11mg per day for Men 19-50 years
Water	7.7% 284g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 1.4 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.9 times more Vitamin B2, 8.8 times more Vitamin B3, 1.3 times more Vitamin B9 and 37.9 times more Vitamin E than Cooked Quinoa.
• Both Cooked Quinoa and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Quinoa as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Quinoa vs Roasted Almonds:

• Cooked Quinoa has 1.4 times more Selenium and 29.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.8 times more Calcium, 5.7 times more Copper, 2.5 times more Iron, 4.4 times more Magnesium, 3.5 times more Manganese, 3.1 times more Phosphorus, 4.1 times more Potassium and 3 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 14 ounces:

• Cooked Quinoa has 8.5 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Energy, 27.4 times more Fat, 17.7 times more Saturated Fat, 13.3 times more Omega 6, 5.6 times more Sugars, 3.9 times more Fiber and 4.8 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Cooked Quinoa as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.