Comparing Nutrients in 7 ounces Cooked Oat Bran VS Raw Quinoa

Macros Ratio

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

Macro Nutrients

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	98% 127g	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	13.6% 5.16g	36.6% 14g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	74.3% 0.97mg	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	2.98% 12μg	91% 365μg	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	NA	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Calcium	2% 20mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	130% 1.17mg	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	22% 1.75mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	175% 4.03mg	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	33.7% 236mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.71% 26.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Oat Bran vs Raw Quinoa:

• Raw Quinoa contains 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.
• Both Cooked Oat Bran as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Oat Bran vs Raw Quinoa:

• Cooked Oat Bran has 6.3 times more Water than Raw Quinoa.
• While Raw Quinoa contains 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.
• Both Cooked Oat Bran and Raw Quinoa have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Quinoa contains 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.
• Both Cooked Oat Bran as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.