Comparing Nutrients in 1 pound Raw Quinoa VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oat Bran	17%	16%	67%

Macro Nutrients

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Energy	57.6% 1669kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	231% 300g	130g per day for Men 19-50 years
Sugars	NA	9.07% 6.58g	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	83.6% 31.8g	184% 70g	38g per day for Men 19-50 years
Protein	114% 64g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	57.6% 0.75mg	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	209% 835μg	59% 236μg	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	NA	0% 0mg	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	73.8% 11mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Calcium	21.3% 213mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	203% 1.83mg	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	259% 20.7mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	1110% 25.5mg	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	296% 2073mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	128% 14mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Oat Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Quinoa versus 1 lb of Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Quinoa vs Oat Bran:

• 1 pound of Raw Quinoa has 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.4 times more Vitamin E than Oat Bran.
• While 1 lb of Raw Oat Bran contains 3.3 times more Vitamin B1, 1.9 times more Vitamin B5 and more Vitamin K than Raw Quinoa.
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin K
• Both Raw Quinoa as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Quinoa vs Oat Bran:

• 1 pound of Raw Quinoa has 1.5 times more Copper than Oat Bran.
• While 1 lb of Raw Oat Bran contains 2.8 times more Manganese, 1.6 times more Phosphorus and 5.3 times more Selenium than Raw Quinoa.
• Both Raw Quinoa and Oat Bran contain similar levels of Calcium, Iron, Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 1.5 times more Energy and 2.1 times more Omega 3 than Oat Bran.
• While 1 lb of Raw Oat Bran contains 1.9 times more Saturated Fat and 2.2 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Oat Bran offer comparable quantities of Fat, Omega 6, Carbohydrate and Protein per one pound.