Comparing Nutrients in 1 kilogram Cooked Quinoa VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Energy	41.4% 1200kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	33.7% 5.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	543% 706g	130g per day for Men 19-50 years
Sugars	12% 8.7g	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	292% 111g	38g per day for Men 19-50 years
Protein	78.6% 44g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Kamut	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	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	199% 2.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42% 6.3mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Calcium	17% 170mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	562% 5.06mg	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	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	1189% 27.4mg	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	520% 3640mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1482% 815μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	19.4% 716g	3% 111g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat contains 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 15.5 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Vitamin E per 1 kg.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Raw Kamut:

• Cooked Quinoa has 6.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 3.4 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 1.8 times more Omega 3 and 1.7 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.8 times more Energy, 3.3 times more Carbohydrate, 9 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Fat per 1 kg.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.