Comparing Nutrients in 7 ounces Raw Quinoa VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oat Bran	17%	16%	67%

Macro Nutrients

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Energy	25% 730kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	31% 5.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	3.97% 2.88g	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	36.6% 14g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	50% 28g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	25% 0.33mg	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	91% 365μg	25.8% 103μg	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	NA	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	32.3% 4.84mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Calcium	9.33% 93mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	89% 0.8mg	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	113% 9.07mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	486% 11mg	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	130% 907mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Oat Bran per 7 oz

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

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

• 7 ounces of Raw Quinoa have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.4 times more Vitamin E than Oat Bran.
• While 7 oz of Raw Oat Bran contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B5 and more Vitamin K than Raw Quinoa.
• 7 ounces of Raw Quinoa have insufficient amounts of Vitamin K
• Both Raw Quinoa as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Raw Quinoa have 1.5 times more Copper than Oat Bran.
• While 7 oz of Raw Oat Bran contain 2.8 times more Manganese, 1.6 times more Phosphorus and 5.3 times more Selenium than Raw Quinoa.
• Both Raw Quinoa and Oat Bran contain similar levels of Calcium, Iron, Magnesium, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Quinoa have 1.5 times more Energy and 2.1 times more Omega 3 than Oat Bran.
• While 7 oz of Raw Oat Bran contain 1.9 times more Saturated Fat and 2.2 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Oat Bran offer comparable quantities of Fat, Omega 6, Carbohydrate and Protein per seven ounces.