Comparing Nutrients in 7 ounces Cooked Quinoa VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Quinoa	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	0.57% 0.097g	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% 42g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	11% 4.17g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Quinoa vs Baked White Potatoes:

• Cooked Quinoa has 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 15.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 7 oz.
• Both Cooked Quinoa as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Quinoa vs Baked White Potatoes:

• Cooked Quinoa has 1.7 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 5.6 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Potassium than Cooked Quinoa.
• Both Cooked Quinoa and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Quinoa has 1.3 times more Energy, 12.8 times more Fat, 5.7 times more Omega 3, 19.9 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa and Baked Whole White Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Cooked Quinoa as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.