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#1: Quinoa Cooked
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#2: Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt
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#3: Cooked Amaranth
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Nutrition Comparison of Quinoa Cooked, Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt, and Cooked Amaranth

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Calorie Comparison


2000 calories = Full Bar
  • Quinoa Cooked1 cup (x1)11% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)8% DV
  • Cooked Amaranth1 cup (x1)13% DV

Fat Comparison


65g = Full Bar
  • Quinoa Cooked1 cup (x1)5% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)2% DV
  • Cooked Amaranth1 cup (x1)6% DV

Carbohydrate Comparison


300g = Full Bar
  • Quinoa Cooked1 cup (x1)13% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)12% DV
  • Cooked Amaranth1 cup (x1)15% DV

Protein Comparison


50g = Full Bar
  • Quinoa Cooked1 cup (x1)16% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)7% DV
  • Cooked Amaranth1 cup (x1)19% DV

Cholesterol Comparison


300mg = Full Bar
  • Quinoa Cooked1 cup (x1)0% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)~% DV
  • Cooked Amaranth1 cup (x1)~% DV

Fiber Comparison


25g = Full Bar
  • Quinoa Cooked1 cup (x1)21% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)10% DV
  • Cooked Amaranth1 cup (x1)21% DV

Sugar Comparison


50g = Full Bar
  • Quinoa Cooked1 cup (x1)3% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)0% DV
  • Cooked Amaranth1 cup (x1)~% DV

Iron Comparison


18mg = Full Bar
  • Quinoa Cooked1 cup (x1)15% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)82% DV
  • Cooked Amaranth1 cup (x1)29% DV

Calcium Comparison


1300mg = Full Bar
  • Quinoa Cooked1 cup (x1)2% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)11% DV
  • Cooked Amaranth1 cup (x1)9% DV

Potassium Comparison


4700mg = Full Bar
  • Quinoa Cooked1 cup (x1)7% DV
  • Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt1 cup (x1)1% DV
  • Cooked Amaranth1 cup (x1)7% DV
Macronutrients
Food ##1#2#3
Weight (g)185219246
Calories
(%DV)
222
(11%)
162
(8%)
251
(13%)
Fat (g)
(%DV)
3.6
(5%)
1.1
(2%)
3.9
(6%)
Protein (g)
(%DV)
8.1
(16%)
3.5
(7%)
9.3
(19%)
Carbohydrates (g)
(%DV)
39.4
(13%)
34.9
(12%)
46
(15%)
Sugar (g)
(%DV)
1.6
(3%)
0.2
(0%)
~
(~%)
Fiber (g)
(%DV)
5.2
(21%)
2.4
(10%)
5.2
(21%)
Cholesterol (mg)
(%DV)
0
(0%)
~
(~%)
~
(~%)
Saturated Fats (g)
(%DV)
0.4
(2%)
0.2
(1%)
~
(~%)
Net Carbs (g)34.232.540.8
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)185219246
Calcium (mg)
(%DV)
31.5
(2%)
140.2
(11%)
115.6
(9%)
Iron (mg)
(%DV)
2.8
(15%)
14.7
(82%)
5.2
(29%)
Potassium (mg)
(%DV)
318.2
(7%)
59.1
(1%)
332.1
(7%)
Magnesium (mg)
(%DV)
118.4
(28%)
13.1
(3%)
159.9
(38%)
Phosphorus (mg)
(%DV)
281.2
(22%)
30.7
(2%)
364.1
(29%)
Sodium (mg)
(%DV)
13
(1%)
497.1
(21%)
14.8
(1%)
Zinc (mg)
(%DV)
2
(18%)
0.2
(2%)
2.1
(19%)
Copper (mg)
(%DV)
0.4
(39%)
0
(0%)
0.4
(41%)
Manganese (mg)
(%DV)
1.2
(51%)
0.1
(5%)
2.1
(91%)
Selenium (μg)
(%DV)
5.2
(9%)
~
(~%)
13.5
(25%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)185219246
Vitamin A, RAE (μg)
(%DV)
0
(0%)
~
(~%)
~
(~%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
~
(~%)
~
(~%)
Thiamin (B1) (mg)
(%DV)
0.2
(16%)
0.3
(26%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.2
(16%)
0.3
(23%)
0.1
(4%)
Niacin (B3) (mg)
(%DV)
0.8
(5%)
3.7
(23%)
0.6
(4%)
Pantothenic acid (B5) (mg)
(%DV)
~
(~%)
0.1
(2%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.2
(13%)
0.1
(4%)
0.3
(16%)
Folate (B9) (μg)
(%DV)
77.7
(19%)
59.1
(15%)
54.1
(14%)
Folic acid (μg)
(%DV)
0
(0%)
32.9
(8%)
~
(~%)
Food Folate (μg)
(%DV)
77.7
(19%)
24.1
(6%)
54.1
(14%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
77.7
(19%)
81
(20%)
~
(~%)
Choline (mg)
(%DV)
42.6
(8%)
5.7
(1%)
~
(~%)
Retinol (μg)0~~
Vitamin A (IU)
(%DV)
9.3
(0%)
~
(~%)
~
(~%)
Beta Carotene (μg)
(%DV)
5.6
(0%)
~
(~%)
~
(~%)
Alpha Carotene (μg)
(%DV)
0
(0%)
~
(~%)
~
(~%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
~
(~%)
~
(~%)
Lycopene (μg)0~~
Lutein + Zeaxanthin (μg)98.1~~
Vitamin E (mg)
(%DV)
1.2
(8%)
0
(0%)
0.5
(3%)
Vitamin D (μg)
(%DV)
0
(0%)
~
(~%)
~
(~%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~0~
Other
Food ##1#2#3
Weight (g)185219246
Water (g)132.5177.9184.9
Ash (g)122
Alcohol (g)0~~
Caffeine (mg)0~~
Theobromine (mg)0~~
Carbohydrates
Food ##1#2#3
Weight (g)185219246
Sucrose (g)~0.2~
Glucose (g)~0~
Fructose (g)~0~
Lactose (g)~0~
Maltose (g)~0~
Galactose (g)~0~
Starch (g)32.633.739.9
Fats
Food ##1#2#3
Weight (g)185219246
Omega 3s (mg)
(%DV)
28
(2%)
0
(0%)
0
(0%)
Omega 6s (mg)18024180
Omega 3 to Omega 6 Ratio0.020~
Omega 6 to Omega 3 Ratio64.93~~
4:0 (mg)0~~
6:0 (mg)0~~
8:0 (mg)00~
10:0 (mg)00~
12:0 (mg)00~
13:0 (mg)~~~
14:0 (mg)00~
15:0 (mg)~0~
16:0 (mg)363147~
17:0 (mg)~0~
18:0 (mg)2220~
20:0 (mg)~0~
22:0 (mg)~0~
24:0 (mg)~0~
Monosaturated Fats (mg)977177~
14:1 (mg)~0~
15:1 (mg)~0~
16:1 undifferentiated (mg)00~
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~0~
18:1 undifferentiated (mg)860177~
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)570~
22:1 undifferentiated (mg)500~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~0~
Polyunsaturated Fats (mg)1994418~
18:2 undifferentiated (mg)1802418~
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)1570~
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)00~
20:2 n-6 c,c (mg)~0~
20:3 undifferentiated (mg)~0~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)60~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)00~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)280~
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)185219246
Betaine (mg)~0~
Tryptophan (mg)
(%DV)
96
(34%)
24
(9%)
~
(~%)
Threonine (mg)
(%DV)
242
(23%)
114
(11%)
~
(~%)
Isoleucine (mg)
(%DV)
290
(21%)
127
(9%)
~
(~%)
Leucine (mg)
(%DV)
483
(18%)
499
(18%)
~
(~%)
Lysine (mg)
(%DV)
442
(21%)
68
(3%)
~
(~%)
Methionine (mg)
(%DV)
178
(24%)
64
(9%)
~
(~%)
Cystine (mg)
(%DV)
117
(41%)
74
(26%)
~
(~%)
Phenylalanine (mg)
(%DV)
342
(39%)
191
(22%)
~
(~%)
Tyrosine (mg)
(%DV)
154
(18%)
118
(14%)
~
(~%)
Valine (mg)
(%DV)
342
(19%)
169
(9%)
~
(~%)
Arginine (mg)629131~
Histidine (mg)
(%DV)
235
(34%)
105
(15%)
~
(~%)
Alanine (mg)339287~
Aspartic acid (mg)653212~
Glutamic acid (mg)1073738~
Glycine (mg)400114~
Proline (mg)444392~
Serine (mg)326153~
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.