Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Energy	25% 721kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	74.3% 97g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	55% 21g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	47% 26.4g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	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	22.7% 91μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	19% 2.86mg	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

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	7.44% 275g	8.78% 325g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Vitamin B1 and 7 times more Vitamin B3 than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.6 times more Manganese and 12.2 times more Selenium than Cooked Quinoa.
• While Cooked Quinoa contains 1.4 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Copper, Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Fat, 2.2 times more Omega 3 and 1.8 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Sugars per 1 lb.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Glucose and Sucrose in 1 lb.