Comparing Nutrients in 14 ounces Cooked Rice Noodles VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Cooked Rice Noodles	Cooked Quinoa	Recommended Dietary Allowance
Energy	14.8% 429kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	22.7% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	65% 84.5g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	4.76% 3.45g	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	10.4% 3.97g	29.2% 11g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	37.6% 0.49mg	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	0.99% 3.97μg	41.7% 167μg	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	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	0.79% 0.12mg	16.7% 2.5mg	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

	Cooked Rice Noodles	Cooked Quinoa	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	84.7% 0.76mg	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	6.95% 0.56mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	109% 2.5mg	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	11.3% 79.4mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	7.9% 293g	7.7% 284g	3700g per day for Men 19-50 years

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

• Cooked Quinoa contains 5.9 times more Vitamin B1, 27.5 times more Vitamin B2, 5.7 times more Vitamin B3, 20.5 times more Vitamin B6, 42 times more Vitamin B9 and 21 times more Vitamin E than Cooked Rice Noodles.
• Both Cooked Rice Noodles as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Rice Noodles vs Cooked Quinoa:

• Cooked Rice Noodles have 1.6 times more Selenium and 2.7 times more Sodium than Cooked Quinoa.
• While Cooked Quinoa contains 4.3 times more Calcium, 5.1 times more Copper, 10.6 times more Iron, 21.3 times more Magnesium, 5.5 times more Manganese, 7.6 times more Phosphorus, 43 times more Potassium and 4.4 times more Zinc than Cooked Rice Noodles.
• Both Cooked Rice Noodles and Cooked Quinoa have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Quinoa contains 9.6 times more Fat, 21.3 times more Omega 3, 51.3 times more Omega 6, 29 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Cooked Rice Noodles.
• Both Cooked Rice Noodles and Cooked Quinoa have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cooked Rice Noodles as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.