Comparing Nutrients in 14 ounces Cooked Quinoa VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	16.4% 476kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	96% 125g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.65% 3.37g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	29.2% 11g	48% 18.3g	38g per day for Men 19-50 years
Protein	31% 17.5g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	29.6% 0.38mg	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	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	16.7% 2.5mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	87.8% 0.79mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	178% 4.1mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	7.7% 284g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Quinoa versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Cooked Quinoa have 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.5 times more Vitamin B1 and 7 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Cooked Quinoa have 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Manganese and 12.2 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Zinc per 14 ounces.
• Both Cooked Quinoa as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Quinoa have 2.2 times more Omega 3 and 1.8 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Cooked Quinoa.