Comparing Nutrients in 1 pound Cooked Quinoa VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Cooked Quinoa	Cooked Kamut	Recommended Dietary Allowance
Energy	18.8% 544kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	NA	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	96% 125g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	19.2% 14g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	35.6% 20g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked Kamut	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	24.4% 0.32mg	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	12.5% 50μg	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	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	7.26% 1.1mg	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 Kamut	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	104% 0.94mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	203% 4.67mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	263% 145μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	76% 8.35mg	11mg per day for Men 19-50 years
Water	8.78% 325g	8% 296g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 3.7 times more Vitamin B2, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 5.6 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Quinoa as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Quinoa vs Cooked Kamut:

• Cooked Quinoa has 1.9 times more Calcium and 1.3 times more Magnesium than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.6 times more Manganese, 11.4 times more Selenium and 1.7 times more Zinc than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Copper, Iron, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Quinoa has 2.3 times more Fat than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.3 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Energy per 1 lb.
• Both Cooked Quinoa as well as Cooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.