CALORIC DENSITY
Whole grain bread, multi-grain, tstd (includes whole-grain)
Quinoa, ckd
2.88
1.2
18036
20137
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 10g
Protein = 7g
Carbohydrates = 33g
Carbohydrates = 36g
Fat = 3g
Fat = 3g
Fiber = 6g
Fiber = 5g
Monounsaturated = 1g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 10g 7g Carbohydrate 33g 36g Fiber 6g 5g Fat 3g 3g Monounsat. Fat 1g 3g Polyunsat. Fat 1g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 5%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 2%
Vitamin E = 9%
Vitamin K = 1%
Vitamin K = 0%
Choline 5% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 2% 9% Vitamin K 1% 0%
Quinoa have significantly more Vitamins E than whole grain bread. Whole grain bread are a good source of Niacin, Phosphorus, Iron. Quinoa are a good source of Magnesium. Quinoa are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 17%
Vitamin B1 = 18%
Vitamin B2 = 9%
Vitamin B2 = 17%
Vitamin B3 = 25%
Vitamin B3 = 6%
Vitamin B5 = 5%
Vitamin B5 = 0%
Vitamin B6 = 18%
Vitamin B6 = 19%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 17% 18% Vitamin B2 9% 17% Vitamin B3 25% 6% Vitamin B5 5% 0% Vitamin B6 18% 19% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 21%
Sodium = 1%
Potassium = 5%
Potassium = 8%
Calcium = 15%
Calcium = 6%
Magnesium = 17%
Magnesium = 30%
Phosphorus = 30%
Phosphorus = 44%
Iron = 31%
Iron = 41%
Manganese = 66%
Manganese = 46%
Selenium = 55%
Selenium = 10%
Copper = 21%
Copper = 32%
Zinc = 14%
Zinc = 19%
Sodium 21% 1% Potasium 5% 8% Calcium 15% 6% Magnesium 17% 30% Phosphorus 30% 44% Iron 31% 41% Manganese 66% 46% Selenium 55% 10% Copper 21% 32% Zinc 14% 19%
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