Comparing Nutrients in 1 pound Cooked Rice Noodles VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Cooked Rice Noodles	Cooked Quinoa	Recommended Dietary Allowance
Energy	17% 490kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	74.3% 97g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	5.44% 3.95g	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	12% 4.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	43% 0.56mg	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	1.13% 4.54μg	47.6% 191μg	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	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	0.91% 0.14mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Rice Noodles	Cooked Quinoa	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	97% 0.87mg	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	7.94% 0.64mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	124% 2.86mg	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	13% 91mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	9.05% 335g	8.78% 325g	3700g per day for Men 19-50 years

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

• Cooked Quinoa contains 5.9 times more Vitamin B1, 27.5 times more Vitamin B2, 5.7 times more Vitamin B3, 20.5 times more Vitamin B6, 42 times more Vitamin B9 and 21 times more Vitamin E than Cooked Rice Noodles.
• Both Cooked Rice Noodles as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Rice Noodles vs Cooked Quinoa:

• Cooked Rice Noodles have 1.6 times more Selenium and 2.7 times more Sodium than Cooked Quinoa.
• While Cooked Quinoa contains 4.3 times more Calcium, 5.1 times more Copper, 10.6 times more Iron, 21.3 times more Magnesium, 5.5 times more Manganese, 7.6 times more Phosphorus, 43 times more Potassium and 4.4 times more Zinc than Cooked Rice Noodles.
• Both Cooked Rice Noodles and Cooked Quinoa have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Quinoa contains 9.6 times more Fat, 21.3 times more Omega 3, 51.3 times more Omega 6, 29 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Cooked Rice Noodles.
• Both Cooked Rice Noodles and Cooked Quinoa have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cooked Rice Noodles as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.