Comparing Nutrients in 5 ounces Cooked Quinoa VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Cooked Quinoa	Cooked Kamut	Recommended Dietary Allowance
Energy	5.87% 170kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	NA	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	30% 39g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	6% 4.35g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	11% 6.24g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Cooked Kamut	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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	7.63% 0.099mg	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	3.9% 15.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.95% 0.89mg	2.27% 0.34mg	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 Kamut	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	32.6% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	63.5% 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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	2.74% 102g	2.5% 92g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 3.7 times more Vitamin B2, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 5.6 times more Vitamin B3 than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Vitamin B1 per 5 oz.
• Both Cooked Quinoa as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cooked Quinoa vs Cooked Kamut:

• Cooked Quinoa has 1.9 times more Calcium and 1.3 times more Magnesium than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.6 times more Manganese, 11.4 times more Selenium and 1.7 times more Zinc than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Copper, Iron, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Quinoa has 2.3 times more Fat than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.3 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Khorasan Wheat have similar amounts of Energy per 5 oz.
• Both Cooked Quinoa as well as Cooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.