Comparing Nutrients in 1 pound Long-grain Brown Rice VS Raw Quinoa

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Long-grain Brown Rice VS Raw Quinoa per 1 lb

Compare the macro and micronutrient content in 1 lb of Long-grain Brown Rice versus 1 lb of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Long-grain Brown Rice vs Raw Quinoa:

• 1 pound of Long-grain Brown Rice has 1.5 times more Vitamin B1, 4.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 3.3 times more Vitamin B2, 8 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Raw Quinoa provide similar amounts of Vitamin B6 per one pound.
• Both Raw Long-grain Brown Rice as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Long-grain Brown Rice vs Raw Quinoa:

• 1 pound of Long-grain Brown Rice has 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 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.
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Quinoa contains 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 Long-grain Brown Rice and Raw Quinoa offer comparable quantities of Energy and Carbohydrate per one pound.