Comparing Nutrients in 14 ounces Raw Quinoa VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Quinoa	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	50.4% 1461kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	8.76% 2.8g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.5% 12g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	73% 27.8g	110% 41.7g	38g per day for Men 19-50 years
Protein	100% 56g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	36% 0.47mg	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	183% 730μg	26.8% 107μg	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	NA	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	64.6% 9.7mg	687% 103mg	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

	Raw Quinoa	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	421% 3.8mg	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	227% 18mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	186% 782mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	425% 9.76mg	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	259% 1814mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	65.7% 2235mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 3.9 times more Vitamin B1, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 10.6 times more Vitamin E than Raw Quinoa.
• Both Raw Quinoa as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Raw Quinoa vs Oil Roasted Almonds:

• Raw Quinoa has 1.2 times more Iron and 2.1 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.2 times more Calcium, 1.6 times more Copper and 1.4 times more Magnesium than Raw Quinoa.
• Both Raw Quinoa and Oil Roasted Almonds have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa has more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 9.1 times more Fat, 6 times more Saturated Fat, 4.5 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Raw Quinoa.
• Both Raw Quinoa as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.