Nutritional info of: Wheat flour, whole-grain vs Quinoa, uncooked

     
       

Nutritional info of:		Wheat flour, whole-grain
		vs
		Quinoa, uncooked

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White Whole Wheat flour	Quinoa
Official USDA name: "Wheat flour, whole-grain" USDA Record Number: "20080" SkipThePie link: permalink Food Group: Cereal Grains and Pasta	Official USDA name: "Quinoa, uncooked" USDA Record Number: "20035" SkipThePie link: permalink Food Group: Cereal Grains and Pasta
Contents 1 Nutritional Facts Compared 2 Calories Compared 3 Vitamins Compared 4 Minerals Compared 5 Protein and Amino Acids Compared 6 Carbohydrates Compared 7 Fats and Fatty Acids Compared 8 Other Nutrients Compared Weight of foods:   100 grams  1 ounce (28 grams)  2 ounces (57g)  3 ounces (85g)  4 ounces (113g)  5 ounces (142g)  6 ounces (170g)  7 ounces (198g)  8 ounces (227g)  9 ounces (255g)  10 ounces (283g)  11 ounces (312g)  12 ounces (340g)  13 ounces (369g)  14 ounces (397g)  15 ounces (425g)  16 ounces (454g)    10 grams  20 grams  30 grams  40 grams  50 grams  60 grams  70 grams  80 grams  90 grams  110 grams  120 grams  130 grams  140 grams  150 grams  160 grams  170 grams  180 grams  190 grams  200 grams  210 grams  220 grams  230 grams  240 grams  250 grams  260 grams  270 grams  280 grams  290 grams  300 grams  310 grams  320 grams  330 grams  340 grams  350 grams  360 grams  370 grams  380 grams  390 grams  400 grams  410 grams  420 grams  430 grams  440 grams  450 grams  460 grams  470 grams  480 grams  490 grams  500 grams  510 grams  520 grams  530 grams  540 grams  550 grams  560 grams  570 grams  580 grams  590 grams  600 grams  610 grams  620 grams  630 grams  640 grams  650 grams  660 grams  670 grams  680 grams  690 grams  700 grams  710 grams  720 grams  730 grams  740 grams  750 grams  760 grams  770 grams  780 grams  790 grams  800 grams  810 grams  820 grams  830 grams  840 grams  850 grams  860 grams  870 grams  880 grams  890 grams  900 grams  910 grams  920 grams  930 grams  940 grams  950 grams  960 grams  970 grams  980 grams  990 grams  1000 grams
Nutrition Facts Comparison
Wheat flour, whole-grain vs Quinoa, uncooked
Nutrition Facts Serving Size: 100g or 3.5oz Amount Per Serving Calories  340 Calories from Fat 21 % Daily Value* Total Fat  2g 4% Saturated Fat 0g 2% Trans Fat 0g Cholesterol  0mg 0% Sodium  2mg 0% Total Carbohydrate  72g 24% Dietary Fiber 11g 43% Sugars 0g Protein  13g Vitamin A 0% · Vitamin C 0% Calcium 3% · Iron 20% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Nutritional Data by SkipThePie.org	Nutrition Facts Serving Size: 100g or 3.5oz Amount Per Serving Calories  368 Calories from Fat 55 % Daily Value* Total Fat  6g 9% Saturated Fat 1g 4% Trans Fat 0g Cholesterol  0mg 0% Sodium  5mg 0% Total Carbohydrate  64g 21% Dietary Fiber 7g 28% Sugars 0g Protein  14g Vitamin A 0% · Vitamin C ~ Calcium 5% · Iron 25% *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Nutritional Data by SkipThePie.org
Calories Compared
Wheat flour, whole-grain vs Quinoa, uncooked
Calories Serving Size: 100g or 3.5oz kcal* kjoules* RDI% Total Calories 340 kcal 1423 kJ 17% from Carbs 272 kcal 1138.24 kJ from Fat 20.9 kcal 87.55 kJ from Protein 47.4 kcal 198.42 kJ from Alcohol 0 kcal 0 kJ *The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules. Nutritional Data by SkipThePie.org	Calories Serving Size: 100g or 3.5oz kcal* kjoules* RDI% Total Calories 368 kcal 1540 kJ 18% from Carbs 256.6 kcal 1073.78 kJ from Fat 54.6 kcal 228.57 kJ from Protein 56.5 kcal 236.31 kJ from Alcohol 0 kcal 0 kJ *The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules. Nutritional Data by SkipThePie.org
Vitamin Comparison
Wheat flour, whole-grain vs Quinoa, uncooked
Vitamin Content Serving Size: 100g or 3.5oz Amount RDI% Vitamin A 9 IU 0% Vitamin B6 0.407 mg 20% Vitamin B12 0 mcg 0% Vitamin B12, Added 0 mcg 0% Vitamin C 0 mg 0% Vitamin D 0 IU 0% Vitamin D2 ~ Vitamin D3 ~ Vitamin D (D2 + D3) 0 mcg 0% Vitamin E (Alpha-tocopherol) 0.71 mg 4% Vitamin E, Added 0 mg 0% Vitamin K 1.9 mcg 2% Thiamin 0.502 mg 33% Riboflavin 0.165 mg 10% Niacin 4.957 mg 25% Pantothenic Acid 0.603 mg 6% Folate 44 mcg 11% Folate, Food 44 mcg 11% Folate, DFE 44 mcg DFE 11% Choline 31.2 mg ~ Betaine 72.8 mg ~ *Daily Value not established for starred items. ~Data not available for tilde (~) items. Vitamin Data by SkipThePie.org	Vitamin Content Serving Size: 100g or 3.5oz Amount RDI% Vitamin A 14 IU 0% Vitamin B6 0.487 mg 24% Vitamin B12 0 mcg 0% Vitamin B12, Added ~ Vitamin C ~ Vitamin D 0 IU 0% Vitamin D2 ~ Vitamin D3 ~ Vitamin D (D2 + D3) 0 mcg 0% Vitamin E (Alpha-tocopherol) 2.44 mg 12% Vitamin E, Added ~ Vitamin K 0 mcg 0% Thiamin 0.36 mg 24% Riboflavin 0.318 mg 19% Niacin 1.52 mg 8% Pantothenic Acid 0.772 mg 8% Folate 184 mcg 46% Folate, Food 184 mcg 46% Folate, DFE 184 mcg DFE 46% Choline 70.2 mg ~ Betaine 630.4 mg ~ *Daily Value not established for starred items. ~Data not available for tilde (~) items. Vitamin Data by SkipThePie.org
Minerals Compared
Wheat flour, whole-grain vs Quinoa, uncooked
Mineral Content Serving Size: 100g or 3.5oz Amount RDI% Calcium 34 mg 3% Iron 3.6 mg 20% Magnesium 137 mg 34% Phosphorus 357 mg 36% Potassium 363 mg 8% Sodium 2 mg 0% Zinc 2.6 mg 17% Copper 0.41 mg 20% Manganese 4.067 mg 203% Selenium 61.8 mcg 88% Fluoride ~ *Daily Value not established for starred items. ~Data not available for tilde (~) items. Mineral Data by SkipThePie.org	Mineral Content Serving Size: 100g or 3.5oz Amount RDI% Calcium 47 mg 5% Iron 4.57 mg 25% Magnesium 197 mg 49% Phosphorus 457 mg 46% Potassium 563 mg 12% Sodium 5 mg 0% Zinc 3.1 mg 21% Copper 0.59 mg 30% Manganese 2.033 mg 102% Selenium 8.5 mcg 12% Fluoride ~ *Daily Value not established for starred items. ~Data not available for tilde (~) items. Mineral Data by SkipThePie.org
Protein and Amino Acids Comparison
Wheat flour, whole-grain vs Quinoa, uncooked
Protein & Aminos Serving Size: 100g or 3.5oz Amount RDI%* Protein 13.21g 26% Essential Aminos Histidine 0.357 g 51% Isoleucine 0.443 g 32% Leucine 0.898 g 33% Lysine 0.359 g 17% Methionine 0.228 g Phenylalanine 0.682 g Threonine 0.367 g 35% Tryptophan 0.174 g 62% Valine 0.564 g 31% Non-essential Aminos Arginine 0.648 g Alanine 0.489 g Aspartate 0.722 g Cystine 0.275 g Glutamate 4.328 g Glycine 0.569 g Hydroxyproline ~  Proline 2.075 g Serine 0.62 g Tyrosine 0.275 g Methionine + Cystine† 0.503 g 48 Phenylalanine + Tyrosine† 0.957 g 91 * Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150. † The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine. ‡ Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"] ~Data not available for tilde (~) items. Protein and Amino Acid Data by SkipThePie.org	Protein & Aminos Serving Size: 100g or 3.5oz Amount RDI%* Protein 14.12g 28% Essential Aminos Histidine 0.407 g 58% Isoleucine 0.504 g 36% Leucine 0.84 g 31% Lysine 0.766 g 36% Methionine 0.309 g Phenylalanine 0.593 g Threonine 0.421 g 40% Tryptophan 0.167 g 60% Valine 0.594 g 33% Non-essential Aminos Arginine 1.091 g Alanine 0.588 g Aspartate 1.134 g Cystine 0.203 g Glutamate 1.865 g Glycine 0.694 g Hydroxyproline ~  Proline 0.773 g Serine 0.567 g Tyrosine 0.267 g Methionine + Cystine† 0.512 g 49 Phenylalanine + Tyrosine† 0.86 g 82 * Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150. † The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine. ‡ Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"] ~Data not available for tilde (~) items. Protein and Amino Acid Data by SkipThePie.org
Carbohydrates Compared
Wheat flour, whole-grain vs Quinoa, uncooked
Carbohydrates Serving Size: 100g or 3.5oz Amount RDI% Total Carbohydrates 71.97g 24% Dietary Fiber 10.7g 43% Starch 57.77g Sugars 0.41g Sucrose 0.36g Glucose 0g Fructose 0.05g Lactose ~ Maltose ~ Galactose ~ ~Data not available for tilde (~) items. Carbohydrate Data by SkipThePie.org	Carbohydrates Serving Size: 100g or 3.5oz Amount RDI% Total Carbohydrates 64.16g 21% Dietary Fiber 7g 28% Starch 52.22g Sugars ~ Sucrose ~ Glucose ~ Fructose ~ Lactose ~ Maltose ~ Galactose ~ ~Data not available for tilde (~) items. Carbohydrate Data by SkipThePie.org
Fatty Acids and Fat Comparison
Wheat flour, whole-grain vs Quinoa, uncooked
Fatty Acids & Fat Serving Size: 100g or 3.5oz Amount RDI% Total Fat 2.5g 4% Total Omega-3 Fatty Acids 0.073g Total Omega-6 Fatty Acids 1.093g Total Trans Fatty Acids ~ Total Trans-monoenoic Fatty Acids ~ Total Trans-polyenoic Fatty Acids ~ Total Saturated Fats (Bad Fats) 0.43g 2% Arachidic Acid   [Eicosanoic Acid] 0g Behenic Acid   [Docosanoic Acid] 0g Butyric Acid   [Butanoic Acid] 0g Capric Acid   [Decanoic Acid] 0g Caproic Acid   [Hexanoic Acid] 0g Caprylic Acid   [Octanoic Acid] 0g Lauric Acid   [Dodecanoic Acid] 0g Lignoceric Acid   [Tetracosanoic Acid] 0g Margaric Acid   [Heptadecanoic Acid] 0g Myristic Acid   [Tetradecanoic Acid] 0g Palmitic Acid   [Hexadecanoic Acid] 0.41g Pentadecanoic Acid   [Pentadecanoic Acid] 0g Stearic Acid   [Octadecanoic Acid] 0.02g Tridecanoic Acid   [Tridecanoic Acid] ~ Total Monounsaturated Fat (Good Fats) 0.283g 16:1 c ~ 16:1 t ~ 18:1 c ~ 18:1 t ~ 18:1-11t (18:1t n-7) ~ 22:1 c ~ 22:1 t ~ Erucic Acid   [Docosenoic Acid] 0g Gadoleic Acid   [Eicosenoic Acid] 0.01g Heptadecenoic Acid   [Heptadecenoic Acid] 0g Myristoleic Acid   [Tetradecenoic Acid] 0g Nervonic Acid   [Cis-Tetracosenoic Acid] 0g Oleic Acid   [Octadecenoic Acid] 0.273g Palmitoleic Acid   [Hexadecenoic Acid] 0g Pentadecenoic Acid   [Pentadecenoic Acid] 0g Total Polyunsaturated Fat (Good Fats) 1.167g 18:2 CLAs ~ 18:2 i ~ 18:2 n-6 c,c ~ 18:2 t not further defined ~ 18:2 t,t ~ 18:3i ~ 20:3 n-3 ~ 20:3 n-6 ~ 20:4 n-6 ~ 21:5 0g 22:4 0g Alpha-Linolenic Acid ~ Arachidonic Acid   [Eicosatetraenoic Acid] 0g Clupanodonic Acid   [Docosapentaenoic Acid (DPA)] 0g Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)] 0g Eicosadienoic Acid   [Eicosadienoic Acid] 0g Eicosatrienoic Acid   [Eicosatrienoic Acid] 0g Gamma-Linolenic Acid   [Gamma-Linolenic Acid] ~ Linoleic Acid   [Octadecadienoic Acid] 1.093g Linolenic Acid   [Octadecatrienoic Acid] 0.073g Parinaric Acid   [Octadecatetraenoic Acid] 0g Timnodonic Acid   [Eicosapentaenoic Acid (EPA)] 0g The common name for each fatty acid is shown with the systematic name in square parentheses. ~Data not available for tilde (~) items. Fatty Acid Data by SkipThePie.org	Fatty Acids & Fat Serving Size: 100g or 3.5oz Amount RDI% Total Fat 6.07g 9% Total Omega-3 Fatty Acids 0.307g Total Omega-6 Fatty Acids 2.986g Total Trans Fatty Acids ~ Total Trans-monoenoic Fatty Acids ~ Total Trans-polyenoic Fatty Acids ~ Total Saturated Fats (Bad Fats) 0.706g 4% Arachidic Acid   [Eicosanoic Acid] 0.03g Behenic Acid   [Docosanoic Acid] 0.03g Butyric Acid   [Butanoic Acid] ~ Capric Acid   [Decanoic Acid] 0g Caproic Acid   [Hexanoic Acid] ~ Caprylic Acid   [Octanoic Acid] 0g Lauric Acid   [Dodecanoic Acid] 0g Lignoceric Acid   [Tetracosanoic Acid] 0.01g Margaric Acid   [Heptadecanoic Acid] 0g Myristic Acid   [Tetradecanoic Acid] 0g Palmitic Acid   [Hexadecanoic Acid] 0.6g Pentadecanoic Acid   [Pentadecanoic Acid] 0g Stearic Acid   [Octadecanoic Acid] 0.037g Tridecanoic Acid   [Tridecanoic Acid] ~ Total Monounsaturated Fat (Good Fats) 1.613g 16:1 c ~ 16:1 t ~ 18:1 c ~ 18:1 t ~ 18:1-11t (18:1t n-7) ~ 22:1 c ~ 22:1 t ~ Erucic Acid   [Docosenoic Acid] 0.083g Gadoleic Acid   [Eicosenoic Acid] 0.093g Heptadecenoic Acid   [Heptadecenoic Acid] 0g Myristoleic Acid   [Tetradecenoic Acid] 0g Nervonic Acid   [Cis-Tetracosenoic Acid] 0.017g Oleic Acid   [Octadecenoic Acid] 1.42g Palmitoleic Acid   [Hexadecenoic Acid] 0g Pentadecenoic Acid   [Pentadecenoic Acid] 0g Total Polyunsaturated Fat (Good Fats) 3.292g 18:2 CLAs ~ 18:2 i ~ 18:2 n-6 c,c ~ 18:2 t not further defined ~ 18:2 t,t ~ 18:3i ~ 20:3 n-3 ~ 20:3 n-6 ~ 20:4 n-6 ~ 21:5 0g 22:4 0g Alpha-Linolenic Acid ~ Arachidonic Acid   [Eicosatetraenoic Acid] 0.009g Clupanodonic Acid   [Docosapentaenoic Acid (DPA)] 0g Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)] 0.047g Eicosadienoic Acid   [Eicosadienoic Acid] 0g Eicosatrienoic Acid   [Eicosatrienoic Acid] 0g Gamma-Linolenic Acid   [Gamma-Linolenic Acid] ~ Linoleic Acid   [Octadecadienoic Acid] 2.977g Linolenic Acid   [Octadecatrienoic Acid] 0.26g Parinaric Acid   [Octadecatetraenoic Acid] 0g Timnodonic Acid   [Eicosapentaenoic Acid (EPA)] 0g The common name for each fatty acid is shown with the systematic name in square parentheses. ~Data not available for tilde (~) items. Fatty Acid Data by SkipThePie.org
Caffeine, Alcohol, Phytosterols and Other Nutrients Compared
Wheat flour, whole-grain vs Quinoa, uncooked
Other Nutrients Serving Size: 100g or 3.5oz Amount Alcohol 0g Water 10.74g Ash 1.58g Caffeine 0mg Theobromine 0mg Cholesterol 0mg Phytosterols ~ Campesterol ~ Stigmasterol ~ Beta-sitosterol ~ ~Data not available for tilde (~) items. Nutritional Data by SkipThePie.org	Other Nutrients Serving Size: 100g or 3.5oz Amount Alcohol ~ Water 13.28g Ash 2.38g Caffeine ~ Theobromine ~ Cholesterol 0mg Phytosterols ~ Campesterol ~ Stigmasterol ~ Beta-sitosterol ~ ~Data not available for tilde (~) items. Nutritional Data by SkipThePie.org

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