Comparing Nutrients in 100 grams Raw Quinoa VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Oat Bran	17%	16%	67%

Macro Nutrients

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Energy	12.7% 368kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	7.25% 7.03g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	51% 66.2g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	18.4% 7g	40.5% 15.4g	38g per day for Men 19-50 years
Protein	25.2% 14g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	12.7% 0.17mg	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	46% 184μg	13% 52μg	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	NA	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	16.3% 2.44mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Oat Bran	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	44.8% 0.4mg	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	57% 4.57mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	245% 5.63mg	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	65.3% 457mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	82% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Quinoa VS Oat Bran per 100 g

Compare the macro and micronutrient content in 100 g of Raw Quinoa versus 100 g of Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Raw Quinoa have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.4 times more Vitamin E than Oat Bran.
• While 100 g of Raw Oat Bran contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B5 and more Vitamin K than Raw Quinoa.
• 100 grams of Raw Quinoa have insufficient amounts of Vitamin K
• Both Raw Quinoa as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Quinoa vs Oat Bran:

• 100 grams of Raw Quinoa have 1.5 times more Copper than Oat Bran.
• While 100 g of Raw Oat Bran contain 2.8 times more Manganese, 1.6 times more Phosphorus and 5.3 times more Selenium than Raw Quinoa.
• Both Raw Quinoa and Oat Bran contain similar levels of Calcium, Iron, Magnesium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Quinoa have 1.5 times more Energy and 2.1 times more Omega 3 than Oat Bran.
• While 100 g of Raw Oat Bran contain 1.9 times more Saturated Fat and 2.2 times more Fiber than Raw Quinoa.
• Both Raw Quinoa and Oat Bran offer comparable quantities of Fat, Omega 6, Carbohydrate and Protein per 100 grams.