Comparing Nutrients in 1 kilogram Raw Quinoa VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Quinoa	Blanched Almonds	Recommended Dietary Allowance
Energy	127% 3680kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	175% 29.8g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	184% 70g	261% 99g	38g per day for Men 19-50 years
Protein	252% 141g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.18mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	375% 4.87mg	88.5% 1.15mg	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	460% 1840μg	123% 490μg	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	NA	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	163% 24.4mg	1583% 238mg	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

	Raw Quinoa	Blanched Almonds	Recommended Dietary Allowance
Calcium	47% 470mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	1141% 10.3mg	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	571% 45.7mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	469% 1970mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	798% 18.4mg	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	653% 4570mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	166% 5630mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Quinoa vs Blanched Almonds:

• Raw Quinoa has 1.9 times more Vitamin B1, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 9.7 times more Vitamin E than Raw Quinoa.
• Both Raw Quinoa as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Raw Quinoa vs Blanched Almonds:

• Raw Quinoa has 1.4 times more Iron and 2.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 5 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium and 3.8 times more Sodium than Raw Quinoa.
• Both Raw Quinoa and Blanched Almonds have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Quinoa has 65 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 8.7 times more Fat, 5.6 times more Saturated Fat, 4.2 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Raw Quinoa.
• Both Raw Quinoa as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.