Comparing Nutrients in 5 ounces Cooked Quinoa VS Corn

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cooked Quinoa VS Corn per 5 oz

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

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

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

Comparing minerals per 5 ounces for Cooked Quinoa vs Corn:

• 5 ounces of Cooked Quinoa have 1.3 times more Manganese than Corn.
• While 5 oz of Yellow Corn Grain contain 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.
• Both Cooked Quinoa as well as Yellow Corn Grain lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Quinoa have 1.3 times more Omega 3 than Corn.
• While 5 oz of Yellow Corn Grain contain 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.