Comparing Nutrients in 1 pound Raw Quinoa VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Raw Quinoa	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	57.6% 1669kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	114% 64g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	209% 835μg	22.7% 91μg	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	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	13.4% 0.31mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Tomato Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Quinoa vs Tomato Juice with Salt:

• 1 pound of Raw Quinoa has 3.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 7 times more Vitamin B6, 9.2 times more Vitamin B9 and 7.6 times more Vitamin E than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 23 times more Vitamin A than Raw Quinoa.
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin A
• Both Raw Quinoa as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Raw Quinoa vs Tomato Juice with Salt:

• 1 pound of Raw Quinoa has 4.7 times more Calcium, 14 times more Copper, 11.7 times more Iron, 17.9 times more Magnesium, 29.9 times more Manganese, 24.1 times more Phosphorus, 2.6 times more Potassium, 17 times more Selenium and 28.2 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 50.6 times more Sodium and 7.1 times more Water than Raw Quinoa.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Quinoa has 21.6 times more Energy, 20.9 times more Fat, 37.2 times more Saturated Fat, 52 times more Omega 3, 135.3 times more Omega 6, 18.2 times more Carbohydrate, 17.5 times more Fiber and 16.6 times more Protein than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein