Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	51% whole wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Energy	125% 3620kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	164% 213g	130g per day for Men 19-50 years
Sugars	36% 26g	12% 8.7g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	73.7% 28g	38g per day for Men 19-50 years
Protein	241% 135g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	95% 1.23mg	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	148% 590μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Calcium	27% 270mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	213% 1.92mg	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	416% 33.3mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	274% 6.3mg	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	410% 2870mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	99% 11mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	19.4% 716g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Cooked Quinoa:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 19.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Quinoa.
• While Cooked Quinoa contains 3.7 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Cooked Quinoa:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.6 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 24.8 times more Selenium and 2.2 times more Zinc than Cooked Quinoa.
• While Cooked Quinoa contains 8.1 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 1 kilogram:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3 times more Energy, 1.4 times more Fat, 1.5 times more Saturated Fat, 3.4 times more Carbohydrate, 3 times more Sugars, 3.6 times more Fiber and 3.1 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 1.4 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Quinoa have similar amounts of Omega 6 per 1 kg.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Glucose and Sucrose in 1 kg.