Comparing Nutrients in 1 pound Cooked Quinoa VS Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Corn	10%	11%	79%

Macro Nutrients

	Cooked Quinoa	Corn	Recommended Dietary Allowance
Energy	18.8% 544kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	56% 9.5g	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	259% 337g	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	87% 33g	38g per day for Men 19-50 years
Protein	35.6% 20g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Corn	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	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	217% 2.82mg	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	21.5% 86μg	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	15% 2.22mg	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	Corn	Recommended Dietary Allowance
Calcium	7.7% 77mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	158% 1.42mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	96% 2.2mg	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	136% 953mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	91% 10mg	11mg per day for Men 19-50 years
Water	8.78% 325g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Corn per 1 lb

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

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

• 1 pound of Cooked Quinoa has 2.2 times more Vitamin B9 and 1.3 times more Vitamin E than Corn.
• While 1 lb of Yellow Corn Grain contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Quinoa.
• Both Cooked Quinoa as well as Yellow Corn Grain 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 Corn:

• 1 pound of Cooked Quinoa has 1.3 times more Manganese than Corn.
• While 1 lb of Yellow Corn Grain contains 1.6 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 5 times more Sodium and 2 times more Zinc than Cooked Quinoa.
• Both Cooked Quinoa as well as Yellow Corn Grain lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Quinoa has 1.3 times more Omega 3 than Corn.
• While 1 lb of Yellow Corn Grain contains 3 times more Energy, 2.5 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 6, 3.5 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Quinoa.