Comparing Nutrients in 100 grams Blanched Almonds VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Blanched Almonds	Cooked Quinoa	Recommended Dietary Allowance
Energy	20.3% 590kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	5.73% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	1.2% 0.87g	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	0% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	9.46% 0.12mg	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	12.3% 49μg	10.5% 42μg	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	158% 23.8mg	4.2% 0.63mg	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

	Blanched Almonds	Cooked Quinoa	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	21.3% 0.19mg	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	41% 3.28mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	27.4% 0.63mg	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	68.7% 481mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	1.94% 71.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Cooked Quinoa:

• Blanched Almonds have 1.8 times more Vitamin B1, 6.5 times more Vitamin B2, 8.5 times more Vitamin B3 and 37.7 times more Vitamin E than Cooked Quinoa.
• Both Blanched Almonds and Cooked Quinoa have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Blanched Almonds as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Cooked Quinoa:

• Blanched Almonds have 13.9 times more Calcium, 5.3 times more Copper, 2.2 times more Iron, 4.2 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Sodium and 2.7 times more Zinc than Cooked Quinoa.
• While Cooked Quinoa contains 15.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Quinoa have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 4.9 times more Energy, 27.4 times more Fat, 17.1 times more Saturated Fat, 12.7 times more Omega 6, 5.3 times more Sugars, 3.5 times more Fiber and 4.9 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 21.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Cooked Quinoa have similar amounts of Carbohydrate per 100 g.
• Both Blanched Almonds as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.