Comparing Nutrients in 1 pound Cooked Quinoa VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Quinoa	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	18.8% 544kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	23% 3.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	255% 332g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	121% 46g	38g per day for Men 19-50 years
Protein	35.6% 20g	109% 61.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	98% 1.27mg	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	67% 268μg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	7.7% 77mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	215% 1.93mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	442% 10mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	99% 11mg	11mg per day for Men 19-50 years
Water	8.78% 325g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS 51% whole wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Quinoa versus 1 lb of 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 51% whole wheat Pasta:

• 1 pound of Cooked Quinoa has 3.7 times more Vitamin E than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 19.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Quinoa.
• 1 pound of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Cooked Quinoa as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Quinoa vs 51% whole wheat Pasta:

• 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.6 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 24.8 times more Selenium and 2.2 times more Zinc than Cooked Quinoa.
• 1 pound of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Quinoa has 1.4 times more Omega 3 than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 3 times more Energy, 1.4 times more Fat, 3.4 times more Carbohydrate, 3 times more Sugars, 3.6 times more Fiber and 3.1 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and 51% whole wheat Pasta offer comparable quantities of Omega 6 per one pound.