Comparing Nutrients in 5 ounces Oat Bran VS Raw Quinoa

Macros Ratio

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

Macro Nutrients

	Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Energy	12% 349kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	70% 91g	130g per day for Men 19-50 years
Sugars	2.83% 2.06g	NA	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	57.4% 22g	26% 9.92g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	53% 0.69mg	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	18.4% 73.7μg	65.2% 261μg	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	NA	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	9.54% 1.43mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	93% 0.84mg	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	96% 7.67mg	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	347% 8mg	125% 2.9mg	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	149% 1040mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Bran vs Raw Quinoa:

• Raw Oat Bran has 3.3 times more Vitamin B1, 1.9 times more Vitamin B5 and more Vitamin K than Raw Quinoa.
• While Raw Quinoa contains 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 Raw Oat Bran.
• Both Raw Oat Bran as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oat Bran vs Raw Quinoa:

• Raw Oat Bran has 1.2 times more Calcium, 2.8 times more Manganese, 1.6 times more Phosphorus and 5.3 times more Selenium than Raw Quinoa.
• While Raw Quinoa contains 1.5 times more Copper than Raw Oat Bran.
• Both Raw Oat Bran and Raw Quinoa have similar amounts of Iron, Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oat Bran has 1.9 times more Saturated Fat, 2.2 times more Fiber and 1.2 times more Protein than Raw Quinoa.
• While Raw Quinoa contains 1.5 times more Energy and 2.1 times more Omega 3 than Raw Oat Bran.
• Both Raw Oat Bran and Raw Quinoa have similar amounts of Fat, Omega 6 and Carbohydrate per 5 oz.
• Both Raw Oat Bran as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.