Comparing Nutrients in 14 ounces Raw Quinoa VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Quinoa	Oranges	Recommended Dietary Allowance
Energy	50.4% 1461kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	8.76% 2.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	69.5% 12g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 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	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	73% 27.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	100% 56g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	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	Oranges	Recommended Dietary Allowance
Calcium	18.7% 187mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	20% 0.18mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	186% 782mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	65.7% 2235mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 4.1 times more Vitamin B1, 8 times more Vitamin B2, 5.4 times more Vitamin B3, 3.1 times more Vitamin B5, 8.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 13.6 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A than Raw Quinoa.
• Both Raw Quinoa as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Raw Quinoa vs Oranges:

• Raw Quinoa has 13.1 times more Copper, 45.7 times more Iron, 19.7 times more Magnesium, 81.3 times more Manganese, 32.6 times more Phosphorus, 3.1 times more Potassium, 17 times more Selenium and 44.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.5 times more Water than Raw Quinoa.
• Both Raw Quinoa and Raw Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa has 7.8 times more Energy, 50.6 times more Fat, 47.1 times more Saturated Fat, 37.1 times more Omega 3, 165.4 times more Omega 6, 5.5 times more Carbohydrate, 2.9 times more Fiber and 15 times more Protein than Raw Oranges.
• Both Raw Quinoa as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.