Comparing Nutrients in 1 pound Oats VS Raw Quinoa

Macros Ratio

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

Macro Nutrients

	Oats	Raw Quinoa	Recommended Dietary Allowance
Energy	61% 1764kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	79.4% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	224% 291g	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	127% 48g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	137% 76.6g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Oats	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	209% 835μg	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	NA	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	NA	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Raw Quinoa	Recommended Dietary Allowance
Calcium	24.5% 245mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	297% 2.68mg	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	268% 21.4mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	401% 9.22mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	296% 2073mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	128% 14mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Raw Quinoa per 1 lb

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

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

• 1 pound of Oats has 2.1 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 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.
• Both Oats as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oats vs Raw Quinoa:

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

Comparison of macro-nutrients per 1 pound:

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