Comparing Nutrients in 100 calories Cooked QuinoaVS Arrowroot flour

Weight per 100 calories

Cooked Quinoa

83.3g

Arrowroot flour

28g

Arrowroot flour has 3 times more energy per unit of mass than Cooked Quinoa, which is high in comparison to other foods. Cooked Quinoa having average energy density.

Which food has more nutrients per 100 calories - Cooked Quinoa or Arrowroot flour?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Arrowroot flour

100%

100 kcal ▼

Macro Nutrients

Cooked Quinoavs Arrowroot flour

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.65%1.6g

Fat

0.029%0.028g

1.6 gvs0.028 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

0.017%0.005g

0.19 gvs0.005 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.43%0.071g

Omega 3

0.16%0.003g

0.071 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.77%0.81g

Omega 6

0.059%0.01g

0.81 gvs0.01 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.7%17.8g

Carbohydrate

19%24.7g

17.8 gvs24.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1%0.73g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.73 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.14%2.33g

Fiber

2.5%0.95g

2.33 gvs0.95 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.55%3.67g

Protein

0.15%0.084g

3.67 gvs0.084 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Quinoavs Arrowroot flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.43%0.089mg

Vitamin B1

0.023%0mg

Thiamine

0.089 mgvs0 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.05%0.092mg

Vitamin B2

0%0mg

Riboflavin

0.092 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.15%0.34mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

0.34 mgvs0 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

0.73%0.036mg

Pantothenic acid

NA mgvs0.036 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.9%0.1mg

Vitamin B6

0.11%0.001mg

Pyridoxine

0.1 mgvs0.001 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg

Vitamin B9

0.49%1.96μg

Folates and Folic Acid

35 μgvs1.96 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.5%0.53mg

Vitamin E

Tocopherols and Tocotrienols

0.53 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Quinoavs Arrowroot flour

1.4%14mg

Calcium

1.12%11.2mg

14 mgvs11.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.8%0.16mg

Copper

1.24%0.011mg

0.16 mgvs0.011 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.5%1.24mg

Iron

1.16%0.092mg

1.24 mgvs0.092 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.7%53.3mg

Magnesium

0.2%0.84mg

53.3 mgvs0.84 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23%0.53mg

Manganese

5.72%0.13mg

0.53 mgvs0.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg

Phosphorus

0.2%1.4mg

127 mgvs1.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.2%143mg

Potassium

0.091%3.1mg

143 mgvs3.1 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.24%2.33μg

Selenium

2.33 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.39%5.83mg

Sodium

0.037%0.56mg

5.83 mgvs0.56 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.26%0.91mg

Zinc

0.18%0.02mg

0.91 mgvs0.02 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.6%59.7g

Water

0.086%3.2g

59.7 gvs3.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Quinoa vs Arrowroot flour:

Cooked Quinoa has 318.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 73.2 times more Vitamin B6 and 17.9 times more Vitamin B9 than Arrowroot flour.
Both Cooked Quinoa as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Quinoa vs Arrowroot flour:

Cooked Quinoa has 1.3 times more Calcium, 14.3 times more Copper, 13.4 times more Iron, 63.5 times more Magnesium, 4 times more Manganese, 90.4 times more Phosphorus, 46.5 times more Potassium, 46.3 times more Zinc and 18.7 times more Water than Arrowroot flour.

Comparison of macro-nutrients per 100 calories:

Cooked Quinoa has 57.1 times more Fat, 28.1 times more Omega 3, 80.5 times more Omega 6, 2.5 times more Fiber and 43.6 times more Protein than Arrowroot flour.
While Arrowroot flour contains 1.4 times more Carbohydrate than Cooked Quinoa.
Both Cooked Quinoa and Arrowroot flour have similar amounts of Energy per 100 kcal.
Both Cooked Quinoa as well as Arrowroot flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked QuinoaVS Raw KamutArrowroot flourVS Raw KamutCooked QuinoaVS Hulled BarleyArrowroot flourVS Hulled Barley

Compare Foods

Comparing Nutrients in 100 calories Cooked QuinoaVS Arrowroot flour

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Quinoa or Arrowroot flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: