Comparing Nutrients in 1 pound Cooked Quinoa VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Quinoa	Broccoli	Recommended Dietary Allowance
Energy	18.8% 544kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	35.6% 20g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.78% 325g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Quinoa vs Broccoli:

• Cooked Quinoa has 1.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Cooked Quinoa as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Quinoa vs Broccoli:

• Cooked Quinoa has 3.9 times more Copper, 2 times more Iron, 3 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.8 times more Potassium and 4.7 times more Sodium than Cooked Quinoa.
• Both Cooked Quinoa and Raw Broccoli have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Quinoa has 3.5 times more Energy, 5.2 times more Fat, 1.3 times more Omega 3, 19.9 times more Omega 6, 3.2 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Cooked Quinoa as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.