Comparing Nutrients in 100 grams Cooked Quinoa VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Energy	4.14% 120kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	11% 7.84g	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	0.15% 0.11g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	20% 0.26mg	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	10.5% 42μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.2% 0.63mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Kamut	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	56.2% 0.51mg	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	18.6% 1.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	119% 2.74mg	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	21.7% 152mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	148% 81.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	33.5% 3.68mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Quinoa vs Raw Kamut:

• Uncooked Khorasan Wheat contains 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 15.5 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Vitamin E per 100 g.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cooked Quinoa vs Raw Kamut:

• Cooked Quinoa has 6.5 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 29.1 times more Selenium and 3.4 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 100 grams:

• Cooked Quinoa has 1.8 times more Omega 3 and 1.7 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 2.8 times more Energy, 3.3 times more Carbohydrate, 9 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Khorasan Wheat have similar amounts of Fat per 100 g.
• Both Cooked Quinoa as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.