Comparing Nutrients in 1 kilogram Raw Quinoa VS Oats

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oats	17%	16%	67%

Macro Nutrients

	Raw Quinoa	Oats	Recommended Dietary Allowance
Energy	127% 3680kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	38% 12g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	175% 29.8g	143% 24.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	510% 663g	130g per day for Men 19-50 years
Sugars	NA	NA	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	184% 70g	279% 106g	38g per day for Men 19-50 years
Protein	252% 141g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Oats	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	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.18mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	375% 4.87mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	460% 1840μg	140% 560μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Oats	Recommended Dietary Allowance
Calcium	47% 470mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	696% 6.26mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	469% 1970mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	2137% 49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	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	747% 5230mg	700mg per day for Men 19-50 years
Potassium	166% 5630mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Quinoa versus 1 kg of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Raw Quinoa has 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Oats.
• While 1 kg of Oats contains 2.1 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw Quinoa.
• Both Raw Quinoa as well as Oats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Quinoa vs Oats:

• 1 kilogram of Raw Quinoa has 1.3 times more Potassium than Oats.
• While 1 kg of Oats contains 2.4 times more Manganese, 3 times more Selenium and 1.3 times more Zinc than Raw Quinoa.
• Both Raw Quinoa and Oats contain similar levels of Calcium, Copper, Iron, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Quinoa has 2.3 times more Omega 3 and 1.2 times more Omega 6 than Oats.
• While 1 kg of Oats contains 1.7 times more Saturated Fat and 1.5 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Oats offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.