Comparing Nutrients in 5 ounces Corn VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Corn	Cooked Quinoa	Recommended Dietary Allowance
Energy	18% 517kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	8.12% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	23.2% 30g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	1.7% 1.23g	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	27.2% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	24% 13.4g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Corn	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	13.4% 0.17mg	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	6.73% 27μg	15% 59.5μg	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	4.63% 0.69mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cooked Quinoa	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	30.2% 0.27mg	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	48% 3.84mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	39% 0.89mg	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	42.5% 298mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	2.74% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Cooked Quinoa per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn versus 5 oz of Cooked Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn vs Cooked Quinoa:

• 5 ounces of Corn have 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Quinoa.
• While 5 oz of Cooked Quinoa contain 2.2 times more Vitamin B9 and 1.3 times more Vitamin E than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Corn vs Cooked Quinoa:

• 5 ounces of Corn have 1.6 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 5 times more Sodium and 2 times more Zinc than Cooked Quinoa.
• While 5 oz of Cooked Quinoa contain 1.3 times more Manganese than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Quinoa lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 3 times more Energy, 2.5 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 6, 3.5 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Quinoa.
• While 5 oz of Cooked Quinoa contain 1.3 times more Omega 3 than Yellow Corn Grain .