Comparing Nutrients in 1 pound 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	57.6% 1669kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	79.4% 13.5g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	% 3g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	114% 64g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	209% 835μg	26% 104μg	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	73.8% 11mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	152% 1.37mg	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	259% 20.7mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	213% 894mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	296% 2073mg	202% 1411mg	700mg per day for Men 19-50 years
Potassium	75% 2554mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	1.63% 60.2g	1.45% 53.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.
• 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.
• Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.