Comparing Nutrients in 14 ounces Raw Quinoa VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	50.4% 1461kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	8.76% 2.8g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	69.5% 12g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	73% 27.8g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	100% 56g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.6% 9.7mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	227% 18mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	186% 782mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	259% 1814mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	65.7% 2235mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Quinoa vs Long-grain Brown Rice:

• Raw Quinoa has 3.3 times more Vitamin B2, 8 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.5 times more Vitamin B1, 4.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Quinoa.
• Both Raw Quinoa and Raw Long-grain Brown Rice have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Raw Quinoa vs Long-grain Brown Rice:

• Raw Quinoa has 5.2 times more Calcium, 2 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa has 1.9 times more Fat, 8.1 times more Omega 3, 3.1 times more Omega 6, 1.9 times more Fiber and 1.9 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Quinoa and Raw Long-grain Brown Rice have similar amounts of Energy, Saturated Fat and Carbohydrate per 14 oz.
• Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.