Comparing Nutrients in 1 pound Cooked Quinoa VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Quinoa	Florida Oranges	Recommended Dietary Allowance
Energy	18.8% 544kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.83% 0.14g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	57% 41.5g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	35.6% 20g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Florida Oranges	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Florida Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	19.7% 0.18mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.78% 325g	10.7% 395g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 2.8 times more Vitamin B2, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and more Vitamin C than Cooked Quinoa.
• Both Cooked Quinoa and Raw Florida Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Cooked Quinoa as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Quinoa vs Florida Oranges:

• Cooked Quinoa has 4.9 times more Copper, 16.6 times more Iron, 6.4 times more Magnesium, 26.3 times more Manganese, 12.7 times more Phosphorus, 5.6 times more Selenium and 13.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.5 times more Calcium than Cooked Quinoa.
• Both Cooked Quinoa and Raw Florida Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Quinoa has 2.6 times more Energy, 9.1 times more Fat, 7.7 times more Omega 3, 31.4 times more Omega 6, 1.8 times more Carbohydrate and 6.3 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 10.5 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa and Raw Florida Oranges have similar amounts of Fiber per 1 lb.
• Both Cooked Quinoa as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.