Lets compare vitamin content per 7 ounces of Cooked Quinoa vs Navel Oranges:
Cooked Quinoa has 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.2 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Cooked Quinoa.
Both Cooked Quinoa and Raw Navel Oranges have similar amounts of Vitamin B3 per 7 oz.
Both Cooked Quinoa as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Cooked Quinoa vs Navel Oranges:
Cooked Quinoa has 4.9 times more Copper, 11.5 times more Iron, 5.8 times more Magnesium, 21.8 times more Manganese, 6.6 times more Phosphorus, more Selenium and 13.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.5 times more Calcium than Cooked Quinoa.
Both Cooked Quinoa and Raw Navel Oranges have similar amounts of Potassium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Cooked Quinoa has 2.4 times more Energy, 12.8 times more Fat, 9.4 times more Omega 3, 42.3 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 4.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 9.8 times more Sugars than Cooked Quinoa.
Both Cooked Quinoa as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.