Comparing Nutrients in 100 grams 51% whole wheat Pasta VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	51% whole wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Energy	12.5% 362kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	56.2% 73g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	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	31% 0.37mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	14.8% 59μg	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	1.13% 0.17mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Quinoa	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	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	41.6% 3.33mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	41% 287mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	1.94% 71.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Cooked Quinoa:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 19.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Quinoa.
• While Cooked Quinoa contains 3.7 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Vitamin K in 100 g.

Comparing minerals per 100 grams for 51% whole wheat Pasta vs Cooked Quinoa:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.6 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 24.8 times more Selenium and 2.2 times more Zinc than Cooked Quinoa.
• While Cooked Quinoa contains 8.1 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 100 grams:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3 times more Energy, 1.4 times more Fat, 1.5 times more Saturated Fat, 3.4 times more Carbohydrate, 3 times more Sugars, 3.6 times more Fiber and 3.1 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 1.4 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Quinoa have similar amounts of Omega 6 per 100 g.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Quinoa have insufficient amounts of Glucose and Sucrose in 100 g.