Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Energy	11% 316kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	9.92% 39.7μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	8.33% 1.25mg	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 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	41% 3.27mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	31% 218mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.26% 120g	3.84% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Vitamin B1 and 7 times more Vitamin B3 than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.6 times more Manganese and 12.2 times more Selenium than Cooked Quinoa.
• While Cooked Quinoa contains 1.4 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Copper, Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Fat, 2.2 times more Omega 3 and 1.8 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Sugars per 7 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Glucose and Sucrose in 7 oz.