Comparing Nutrients in 5 ounces Raw Quinoa VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Quinoa	Blanched Almonds	Recommended Dietary Allowance
Energy	18% 522kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	26% 9.92g	37% 14g	38g per day for Men 19-50 years
Protein	35.7% 20g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12.5% 0.16mg	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	65.2% 261μg	17.4% 69.5μg	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	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	23% 3.46mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	162% 1.46mg	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	81% 6.48mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 1.9 times more Vitamin B1, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 9.7 times more Vitamin E than Raw Quinoa.
• Both Raw Quinoa as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Raw Quinoa vs Blanched Almonds:

• Raw Quinoa has 1.4 times more Iron and 2.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 5 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium and 3.8 times more Sodium than Raw Quinoa.
• Both Raw Quinoa and Blanched Almonds have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Quinoa has 65 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 8.7 times more Fat, 5.6 times more Saturated Fat, 4.2 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Raw Quinoa.
• Both Raw Quinoa as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.