Comparing Nutrients in 14 ounces Cooked Quinoa VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Energy	16.4% 476kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	13.4% 2.27g	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	215% 280g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	43% 31g	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	0.6% 0.44g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	29.2% 11g	116% 44g	38g per day for Men 19-50 years
Protein	31% 17.5g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Kamut	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	35.4% 0.42mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	79% 1.03mg	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	NA	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	0% 0mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	223% 2mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	472% 11mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	588% 323μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	7.7% 284g	1.2% 44g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat contains 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 15.5 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Vitamin E per 14 oz.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

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

• Cooked Quinoa has 6.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 3.4 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 14 ounces:

• Cooked Quinoa has 1.8 times more Omega 3 and 1.7 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.8 times more Energy, 3.3 times more Carbohydrate, 9 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Fat per 14 oz.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.