Comparing Nutrients in 14 ounces Cooked Quinoa VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Cooked Quinoa	Cooked Kamut	Recommended Dietary Allowance
Energy	16.4% 476kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	NA	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	17% 12g	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	45% 17g	38g per day for Men 19-50 years
Protein	31% 17.5g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked Kamut	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	21.4% 0.28mg	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	11% 43.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	6.35% 0.95mg	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 Kamut	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	91% 0.82mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	45.4% 191mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	7.7% 284g	7% 259g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 3.7 times more Vitamin B2, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 5.6 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Quinoa as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Quinoa vs Cooked Kamut:

• Cooked Quinoa has 1.9 times more Calcium and 1.3 times more Magnesium than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.6 times more Manganese, 11.4 times more Selenium and 1.7 times more Zinc than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Copper, Iron, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Quinoa has 2.3 times more Fat than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.3 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Energy per 14 oz.
• Both Cooked Quinoa as well as Cooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.