Comparing Nutrients in 7 ounces Cooked Quinoa VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Quinoa	Roasted Almonds	Recommended Dietary Allowance
Energy	8.2% 238kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	57% 21.6g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	183% 2.38mg	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	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.84% 142g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 1.4 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.9 times more Vitamin B2, 8.8 times more Vitamin B3, 1.3 times more Vitamin B9 and 37.9 times more Vitamin E than Cooked Quinoa.
• Both Cooked Quinoa and Dry Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Cooked Quinoa as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked Quinoa vs Roasted Almonds:

• Cooked Quinoa has 1.4 times more Selenium and 29.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.8 times more Calcium, 5.7 times more Copper, 2.5 times more Iron, 4.4 times more Magnesium, 3.5 times more Manganese, 3.1 times more Phosphorus, 4.1 times more Potassium and 3 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 7 ounces:

• Cooked Quinoa has 8.5 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Energy, 27.4 times more Fat, 17.7 times more Saturated Fat, 13.3 times more Omega 6, 5.6 times more Sugars, 3.9 times more Fiber and 4.8 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Dry Roasted Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Cooked Quinoa as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.