Comparing Nutrients in 5 ounces Raw Quinoa VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Raw Quinoa	Cooked Oat Bran	Recommended Dietary Allowance
Energy	18% 522kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26% 9.92g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	35.7% 20g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Oat Bran	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.73% 0.035mg	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	2.13% 8.5μg	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	NA	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

	Raw Quinoa	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	10.4% 0.094mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	59.4% 1.37mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.51% 19g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Cooked Oat Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Quinoa versus 5 oz of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Quinoa vs Cooked Oat Bran:

• 5 ounces of Raw Quinoa have 2.3 times more Vitamin B1, 9.4 times more Vitamin B2, 10.6 times more Vitamin B3, 3.6 times more Vitamin B5, 19.5 times more Vitamin B6 and 30.7 times more Vitamin B9 than Cooked Oat Bran.
• 5 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Quinoa as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Quinoa vs Cooked Oat Bran:

• 5 ounces of Raw Quinoa have 4.7 times more Calcium, 8.9 times more Copper, 5.2 times more Iron, 4.9 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 6.1 times more Potassium and 5.8 times more Zinc than Cooked Oat Bran.
• While 5 oz of Cooked Oat Bran contain 6.3 times more Water than Raw Quinoa.
• Both Raw Quinoa and Cooked Oat Bran contain similar levels of Selenium per five ounces.
• 5 ounces of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Quinoa have 9.2 times more Energy, 7.1 times more Fat, 4.3 times more Saturated Fat, 17.3 times more Omega 3, 9.2 times more Omega 6, 5.6 times more Carbohydrate, 2.7 times more Fiber and 4.4 times more Protein than Cooked Oat Bran.
• 5 ounces of Cooked Oat Bran provide inadequate amounts of Energy, Omega 3 and Omega 6