Comparing Nutrients in 300 calories Cooked QuinoaVS Arrowroot flour

Weight per 300 calories

Cooked Quinoa

250g

Arrowroot flour

84g

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 300 calories - Cooked Quinoa or Arrowroot flour?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Arrowroot flour

100%

300 kcal ▼

Macro Nutrients

Cooked Quinoavs Arrowroot flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.95%4.8g

Fat

0.087%0.084g

4.8 gvs0.084 g

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

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1.8%0.58g

Saturated Fat

0.05%0.016g

0.58 gvs0.016 g

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

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13.3%0.21g

Omega 3

0.47%0.008g

0.21 gvs0.008 g

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

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14.3%2.44g

Omega 6

0.18%0.03g

2.44 gvs0.03 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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41%53.3g

Carbohydrate

57%74g

53.3 gvs74 g

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

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3%2.18g

Sugars

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

2.18 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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18.4%7g

Fiber

7.5%2.86g

7 gvs2.86 g

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

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19.6%11g

Protein

0.45%0.25g

11 gvs0.25 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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22.3%0.27mg

Vitamin B1

0.07%0.001mg

Thiamine

0.27 mgvs0.001 mg

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

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21%0.28mg

Vitamin B2

0%0mg

Riboflavin

0.28 mgvs0 mg

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

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6.44%1.03mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

1.03 mgvs0 mg

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

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Vitamin B5

2.2%0.11mg

Pantothenic acid

NA mgvs0.11 mg

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

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23.7%0.31mg

Vitamin B6

0.32%0.004mg

Pyridoxine

0.31 mgvs0.004 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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26.3%105μg

Vitamin B9

1.47%5.9μg

Folates and Folic Acid

105 μgvs5.9 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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10.5%1.58mg

Vitamin E

Tocopherols and Tocotrienols

1.58 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

4.25%42.5mg

Calcium

3.36%33.6mg

42.5 mgvs33.6 mg

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

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53.3%0.48mg

Copper

3.73%0.034mg

0.48 mgvs0.034 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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46.6%3.73mg

Iron

3.47%0.28mg

3.73 mgvs0.28 mg

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

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38%160mg

Magnesium

0.6%2.52mg

160 mgvs2.52 mg

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

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68.6%1.58mg

Manganese

17%0.39mg

1.58 mgvs0.39 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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54.3%380mg

Phosphorus

0.6%4.2mg

380 mgvs4.2 mg

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

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12.6%430mg

Potassium

0.27%9.24mg

430 mgvs9.24 mg

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

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12.7%7μg

Selenium

7 μgvsNA μg

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

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1.17%17.5mg

Sodium

0.11%1.7mg

17.5 mgvs1.7 mg

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

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24.8%2.73mg

Zinc

0.53%0.059mg

2.73 mgvs0.059 mg

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

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4.84%179g

Water

0.26%9.55g

179 gvs9.55 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Cooked Quinoa as well as Arrowroot flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Cooked QuinoaVS Arrowroot flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Quinoa or Arrowroot flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: