Comparing Nutrients in 5 ounces Raw Quinoa VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Raw Quinoa	Carrots	Recommended Dietary Allowance
Energy	18% 522kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	35.7% 20g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.2% 261μg	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	NA	9.3% 8.36mg	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	23% 3.46mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Carrots	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	81% 6.48mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	8.8% 0.2mg	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	93% 648mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.51% 19g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 5.5 times more Vitamin B1, 5.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.5 times more Vitamin B6, 9.7 times more Vitamin B9 and 3.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Quinoa vs Carrots:

• Raw Quinoa has 1.4 times more Calcium, 13.1 times more Copper, 15.2 times more Iron, 16.4 times more Magnesium, 14.2 times more Manganese, 13.1 times more Phosphorus, 1.8 times more Potassium, 85 times more Selenium and 12.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 13.8 times more Sodium and 6.6 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 5 ounces:

• Raw Quinoa has 9 times more Energy, 25.3 times more Fat, 22.1 times more Saturated Fat, 130 times more Omega 3, 29.8 times more Omega 6, 6.7 times more Carbohydrate, 2.5 times more Fiber and 15.2 times more Protein than Raw Carrots.
• Both Raw Quinoa as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.