Comparing Nutrients in 1 kilogram Cooked Quinoa VS Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Corn	10%	11%	79%

Macro Nutrients

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Energy	41.4% 1200kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	571% 743g	130g per day for Men 19-50 years
Sugars	12% 8.7g	8.83% 6.4g	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	73.7% 28g	192% 73g	38g per day for Men 19-50 years
Protein	78.6% 44g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	478% 6.2mg	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	105% 420μg	47.5% 190μg	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	42% 6.3mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Calcium	17% 170mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	349% 3.14mg	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	186% 15mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	211% 4.85mg	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	217% 1520mg	300% 2100mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	201% 22mg	11mg per day for Men 19-50 years
Water	19.4% 716g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Quinoa vs Corn:

• Cooked Quinoa has 2.2 times more Vitamin B9 and 1.3 times more Vitamin E than Yellow Corn Grain .
• While Yellow Corn Grain contains more Vitamin A, 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Quinoa.
• Both Cooked Quinoa as well as Yellow Corn Grain have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Corn:

• Cooked Quinoa has 2.4 times more Calcium, 1.3 times more Manganese and 6.9 times more Water than Yellow Corn Grain .
• While Yellow Corn Grain contains 1.6 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 5 times more Sodium and 2 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 1.3 times more Omega 3 and 1.4 times more Sugars than Yellow Corn Grain .
• While Yellow Corn Grain contains 3 times more Energy, 2.5 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 6, 3.5 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.