Comparing Nutrients in 100 grams Cooked 51% Whole Wheat Pasta VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Energy	5.5% 159kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	5.73% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	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	5% 20μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	4.2% 0.63mg	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 51% Whole Wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	20.6% 1.65mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	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	15.7% 110mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	1.94% 71.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.5 times more Vitamin B1 and 7 times more Vitamin B3 than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Cooked 51% Whole Wheat Pasta vs Cooked Quinoa:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.6 times more Manganese and 12.2 times more Selenium than Cooked Quinoa.
• While Cooked Quinoa contains 1.4 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Copper, Iron, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Fat, 2.2 times more Omega 3 and 1.8 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Quinoa have similar amounts of Sugars per 100 g.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Glucose and Sucrose in 100 g.