Comparing Nutrients in 100 calories Cooked Oat Bran VS Raw Quinoa

Weight per 100 calories

• Cooked Oat Bran: 250g
• Raw Quinoa: 27g

Raw Quinoa has 9.2 times more energy per unit of mass than Cooked Oat Bran, which is high in comparison to other foods. Cooked Oat Bran having low energy density.

Which food has more nutrients per 100 calories - Cooked Oat Bran or Raw Quinoa?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17% 6.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	14.3% 8.03g	6.85% 3.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.03% 0.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.063mg	10% 0.13mg	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	3.75% 15μg	12.5% 50μg	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	NA	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	NA	4.42% 0.66mg	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 Oat Bran	Raw Quinoa	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	18% 0.16mg	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	27.5% 2.2mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	24% 0.55mg	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	42.5% 298mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	5.68% 210g	0.098% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Oat Bran vs Raw Quinoa:

• Cooked Oat Bran has 4.1 times more Vitamin B1 and 2.6 times more Vitamin B5 than Raw Quinoa.
• While Raw Quinoa contains 2.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Quinoa have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Cooked Oat Bran as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Oat Bran vs Raw Quinoa:

• Cooked Oat Bran has 2 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 8.3 times more Selenium, 1.6 times more Zinc and 58.2 times more Water than Raw Quinoa.
• Both Cooked Oat Bran and Raw Quinoa have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Oat Bran has 1.3 times more Fat, 2.1 times more Saturated Fat, 1.6 times more Carbohydrate, 3.4 times more Fiber and 2.1 times more Protein than Raw Quinoa.
• While Raw Quinoa contains 1.9 times more Omega 3 than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Quinoa have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Cooked Oat Bran as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.