Comparing Nutrients in 1 pound Cooked Quinoa VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Energy	18.8% 544kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	15.3% 2.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	35.6% 20g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	90% 1.17mg	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	NA	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	0% 0mg	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	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Calcium	7.7% 77mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	255% 2.3mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	539% 12.4mg	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	236% 1651mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	672% 370μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	8.78% 325g	1.36% 50.2g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat contains 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 15.5 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Vitamin E per 1 lb.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

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

• Cooked Quinoa has 6.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 3.4 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 1 pound:

• Cooked Quinoa has 1.8 times more Omega 3 and 1.7 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.8 times more Energy, 3.3 times more Carbohydrate, 9 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Fat per 1 lb.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.