Comparing Nutrients in 1 pound Cooked Quinoa VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	18.8% 544kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	110% 143g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	55% 21g	38g per day for Men 19-50 years
Protein	35.6% 20g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.04mg	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	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.86mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	100% 0.9mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	204% 4.7mg	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	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	8.78% 325g	7.44% 275g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Cooked 51% Whole Wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Quinoa versus 1 lb of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Cooked Quinoa has 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.5 times more Vitamin B1 and 7 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Cooked Quinoa has 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.6 times more Manganese and 12.2 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Zinc per one pound.
• Both Cooked Quinoa as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Quinoa has 2.2 times more Omega 3 and 1.8 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Cooked Quinoa.