Comparing Nutrients in 5 ounces Cooked Quinoa VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	5.87% 170kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.66% 1.2g	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% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17% 6.52g	38g per day for Men 19-50 years
Protein	11% 6.24g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	10.6% 0.14mg	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	7.1% 28.3μg	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	NA	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	5.95% 0.89mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	31.3% 0.28mg	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	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	63.6% 1.46mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.74% 102g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Cooked 51% Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Quinoa versus 5 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Cooked Quinoa have 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.5 times more Vitamin B1 and 7 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Cooked Quinoa vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Cooked Quinoa have 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Manganese and 12.2 times more Selenium than Cooked Quinoa.
• Both Cooked Quinoa and Cooked 51% Whole Wheat Pasta contain similar levels of Copper, Iron and Zinc per five ounces.
• Both Cooked Quinoa as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Quinoa have 2.2 times more Omega 3 and 1.8 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Cooked Quinoa.