Comparing Nutrients in 7 ounces Corn VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Corn	Cooked Quinoa	Recommended Dietary Allowance
Energy	25% 724kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.4% 1.73g	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	38% 14.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Corn	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	18.8% 0.24mg	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	9.43% 37.7μg	21% 83.3μg	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	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	6.5% 0.97mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cooked Quinoa	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	42.3% 0.38mg	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	67.2% 5.38mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	54.4% 1.25mg	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	59.5% 417mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Cooked Quinoa per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn versus 7 oz of Cooked Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn vs Cooked Quinoa:

• 7 ounces of Corn have 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.8 times more Vitamin B3 and 5.1 times more Vitamin B6 than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 2.2 times more Vitamin B9 and 1.3 times more Vitamin E than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn vs Cooked Quinoa:

• 7 ounces of Corn have 1.6 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 5 times more Sodium and 2 times more Zinc than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 1.3 times more Manganese than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Quinoa lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 3 times more Energy, 2.5 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 6, 3.5 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 1.3 times more Omega 3 than Yellow Corn Grain .