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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Cooked Quinoa has 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.
• While 1 lb of Degermed yellow Corn flour contains 6.4 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Degermed yellow Corn flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Degermed yellow Corn flour have insufficient amounts of Vitamin E
• Both Cooked Quinoa as well as Degermed yellow Corn 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 Degermed yellow Corn flour:

• 1 pound of Cooked Quinoa has 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.
• While 1 lb of Degermed yellow Corn flour contains 2.9 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa as well as Degermed yellow Corn flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

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