Comparing Nutrients in 1 pound Cooked Quinoa VS Barley Malt flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Barley Malt flour	11%	4%	85%

Macro Nutrients

	Cooked Quinoa	Barley Malt flour	Recommended Dietary Allowance
Energy	18.8% 544kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	8.6% 8.35g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	273% 355g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	5% 3.63g	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	33.4% 12.7g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	35.6% 20g	83.3% 46.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Barley Malt flour	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	40.4% 0.49mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.3% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	229% 2.97mg	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	47.6% 191μg	43% 172μg	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	3.02% 2.72mg	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	19% 2.86mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Barley Malt flour	Recommended Dietary Allowance
Calcium	7.7% 77mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	136% 1.22mg	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	84.5% 6.76mg	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	235% 5.4mg	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	98% 689mg	196% 1374mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	85% 9.34mg	11mg per day for Men 19-50 years
Water	8.78% 325g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Barley Malt flour per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Quinoa vs Barley Malt flour:

• 1 lb of Barley malt flour contains 2.9 times more Vitamin B1, 2.8 times more Vitamin B2, 13.7 times more Vitamin B3 and 5.3 times more Vitamin B6 than Cooked Quinoa.
• Both Cooked Quinoa and Barley Malt flour provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• Both Cooked Quinoa as well as Barley malt flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Quinoa vs Barley Malt flour:

• 1 lb of Barley malt flour contains 2.2 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 13.5 times more Selenium and 1.9 times more Zinc than Cooked Quinoa.
• 1 pound of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Barley malt flour contains 3 times more Energy, 3.7 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Barley Malt flour offer comparable quantities of Omega 3 and Omega 6 per one pound.