Comparing Nutrients in 7 ounces Cooked Quinoa VS Corn

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cooked Quinoa VS Corn per 7 oz

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

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

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

Comparing minerals per 7 ounces for Cooked Quinoa vs Corn:

• 7 ounces of Cooked Quinoa have 1.3 times more Manganese than Corn.
• While 7 oz of Yellow Corn Grain contain 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.
• Both Cooked Quinoa as well as Yellow Corn Grain lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Quinoa have 1.3 times more Omega 3 than Corn.
• While 7 oz of Yellow Corn Grain contain 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.