Comparing Nutrients in 1 kilogram Cooked Quinoa VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Quinoa	Baked White Potatoes	Recommended Dietary Allowance
Energy	41.4% 1200kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	162% 211g	130g per day for Men 19-50 years
Sugars	12% 8.7g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	73.7% 28g	55.3% 21g	38g per day for Men 19-50 years
Protein	78.6% 44g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.4% 716g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Quinoa vs Baked White Potatoes:

• Cooked Quinoa has 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 15.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Cooked Quinoa as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Baked White Potatoes:

• Cooked Quinoa has 1.7 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 5.6 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Potassium than Cooked Quinoa.
• Both Cooked Quinoa and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 1.3 times more Energy, 12.8 times more Fat, 5.7 times more Omega 3, 19.9 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Quinoa as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.