Comparing Nutrients in 300 calories Cooked Quinoa VS Raw Kamut

Weight per 300 calories

• Cooked Quinoa: 250g
• Raw Kamut: 89g

Uncooked Khorasan Wheat has 2.8 times more energy per unit of mass than Cooked Quinoa, which is high in comparison to other foods. Cooked Quinoa having average energy density.

Which food has more nutrients per 300 calories - Cooked Quinoa or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3% 2.18g	9.63% 6.98g	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	0.14% 0.098g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.49g	g per day for Men 19-50 years
Fiber	18.4% 7g	26% 9.9g	38g per day for Men 19-50 years
Protein	19.6% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	17.7% 0.23mg	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	26.3% 105μg	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	10.5% 1.58mg	3.62% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	50% 0.45mg	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	46.6% 3.73mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	106% 2.43mg	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	54.3% 380mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	0.3% 4.45mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	29.8% 3.28mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.27% 9.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Quinoa vs Raw Kamut:

• Cooked Quinoa has 1.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.9 times more Vitamin E than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.9 times more Vitamin B1 and 5.5 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Quinoa vs Raw Kamut:

• Cooked Quinoa has 2.2 times more Calcium, 1.4 times more Magnesium and 18.2 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.5 times more Manganese and 10.4 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Copper, Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Quinoa has 2.5 times more Fat, 5 times more Omega 3 and 4.8 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 3.2 times more Sugars and 1.4 times more Fiber than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.