Comparing Nutrients in 5 ounces Cooked Quinoa VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Quinoa	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	5.87% 170kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	79.7% 104g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	5.1% 3.7g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	11% 6.24g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	30.5% 0.4mg	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	21% 83.6μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	67% 0.6mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	138% 3.18mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.74% 102g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS 51% whole wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Quinoa versus 5 oz of 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 51% whole wheat Pasta:

• 5 ounces of Cooked Quinoa have 3.7 times more Vitamin E than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 19.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Quinoa.
• 5 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Cooked Quinoa as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Quinoa vs 51% whole wheat Pasta:

• 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.6 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 24.8 times more Selenium and 2.2 times more Zinc than Cooked Quinoa.
• 5 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Quinoa have 1.4 times more Omega 3 than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3 times more Energy, 1.4 times more Fat, 3.4 times more Carbohydrate, 3 times more Sugars, 3.6 times more Fiber and 3.1 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and 51% whole wheat Pasta offer comparable quantities of Omega 6 per five ounces.