Comparing Nutrients in 1 pound Degermed yellow Corn flour VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Degermed yellow Corn flour	Cooked Quinoa	Recommended Dietary Allowance
Energy	58.7% 1701kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 375g	74.3% 97g	130g per day for Men 19-50 years
Sugars	4% 2.9g	5.44% 3.95g	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	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Degermed yellow Corn flour	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	43% 0.56mg	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	54.4% 218μg	47.6% 191μg	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	4.54% 0.68mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Degermed yellow Corn flour	Cooked Quinoa	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	97% 0.87mg	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	51.6% 4.13mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	124% 2.86mg	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	39% 272mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	8.78% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Degermed yellow Corn flour VS Cooked Quinoa per 1 lb

Compare the macro and micronutrient content in 1 lb of Degermed yellow Corn flour versus 1 lb of Cooked Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Degermed yellow Corn flour vs Cooked Quinoa:

• 1 pound of Degermed yellow Corn flour has 6.4 times more Vitamin B3 than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.2 times more Vitamin E than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour and Cooked Quinoa provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Degermed yellow Corn flour have insufficient amounts of Vitamin E
• Both Degermed yellow Corn flour as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Degermed yellow Corn flour vs Cooked Quinoa:

• 1 pound of Degermed yellow Corn flour has 2.9 times more Selenium than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 1.4 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 11.3 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour as well as Cooked Quinoa lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Degermed yellow Corn flour has 3.1 times more Energy, 3.9 times more Carbohydrate and 1.3 times more Protein than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 3.9 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Fiber than Degermed yellow Corn flour.
• 1 pound of Degermed yellow Corn flour provide inadequate amounts of Omega 3