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Compare Nutrients in 100 grams Raw QuinoaVS Almonds

Macros Ratio

ProteinsFatsCarbs

Raw Quinoa
15%
15%
70%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Raw QuinoaAlmonds
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
30%
17%
0.36 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
24%
87.5%
0.318 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9.5%
22.6%
1.52 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
37%
10.5%
0.487 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
NA
0%
NA mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
16%
171%
2.44 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
0%
0 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
46%
11%
184 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Raw QuinoaAlmonds
Calcium
4.7%
27%
47 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
65.6%
115%
0.59 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
57%
46%
4.57 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
49%
67.5%
197 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
88%
95%
2.033 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
65%
68.7%
457 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
12%
15.6%
563 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
15%
7.45%
8.5 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.07%
5 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28%
28%
3.1 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Raw Quinoa vs Almonds:
Raw Quinoa has 1.8 times more Thiamine, 3.6 times more Vitamin B6 and 4.2 times more Folate than Almonds. While Almonds contain 3.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 10.5 times more Vitamin E than Raw Quinoa.

Comparing minerals per 100 grams for Raw Quinoa vs Almonds:
Raw Quinoa has 1.2 times more Iron and 2.1 times more Selenium than Almonds. While Almonds contain 5.7 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Raw Quinoa. Both Raw Quinoa and Almonds have similar amounts of Manganese, Phosphorus and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Raw QuinoaAlmonds
Fat
6.26%
51%
6.07 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
25%
37.8%
14.12 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
49%
16.6%
64.16 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12.7%
20%
368 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
33%
7 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.2%
12%
0.706 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
16%
0.19%
0.26 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
17.5%
72%
2.977 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.36%
0.12%
13.28 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Quinoa has 3 times more Carbohydrate and 86.7 times more Omega 3 than Almonds. While Almonds contain 8.2 times more Fat, 1.5 times more Protein, 1.6 times more Energy, 1.8 times more Fiber, 5.4 times more Saturated Fat and 4.1 times more Omega 6 than Raw Quinoa.