Comparing Nutrients in 5 ounces Raw Quinoa VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oat Bran	17%	16%	67%

Macro Nutrients

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Energy	18% 522kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	10.3% 9.96g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	22% 3.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	72.2% 94g	130g per day for Men 19-50 years
Sugars	NA	2.83% 2.06g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	35.7% 20g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	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	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	18% 0.23mg	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	18.4% 73.7μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	63.5% 0.57mg	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	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	347% 8mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Oat Bran per 5 oz

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

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

• 5 ounces of Raw Quinoa have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.4 times more Vitamin E than Oat Bran.
• While 5 oz of Raw Oat Bran contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B5 and more Vitamin K than Raw Quinoa.
• 5 ounces of Raw Quinoa have insufficient amounts of Vitamin K
• Both Raw Quinoa as well as Raw 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 Oat Bran:

• 5 ounces of Raw Quinoa have 1.5 times more Copper than Oat Bran.
• While 5 oz of Raw Oat Bran contain 2.8 times more Manganese, 1.6 times more Phosphorus and 5.3 times more Selenium than Raw Quinoa.
• Both Raw Quinoa and Oat Bran contain similar levels of Calcium, Iron, Magnesium, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Quinoa have 1.5 times more Energy and 2.1 times more Omega 3 than Oat Bran.
• While 5 oz of Raw Oat Bran contain 1.9 times more Saturated Fat and 2.2 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Oat Bran offer comparable quantities of Fat, Omega 6, Carbohydrate and Protein per five ounces.