Comparing Nutrients in 300 calories Cooked Long-grain Brown Rice VS Raw Quinoa

Weight per 300 calories

• Cooked Long-grain Brown Rice: 244g
• Raw Quinoa: 81.5g

Raw Quinoa has 3 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Raw Quinoa?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	5.1% 4.95g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	13.2% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	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	% 0.59g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	15% 5.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.091% 0.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	37.5% 150μg	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	2.76% 0.41mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	53.4% 0.48mg	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	17% 1.37mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	38.2% 161mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	72% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 251mg	53.2% 373mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	25.7% 14μg	12.6% 6.93μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	0.27% 4.08mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.29% 11g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Raw Quinoa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Raw Quinoa?

Lets compare vitamin content per 300 calories of Cooked Long-grain Brown Rice vs Raw Quinoa:

• 300 calories of Cooked Long-grain Brown Rice have 1.5 times more Vitamin B1, 5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Quinoa.
• While 300 kcal of Raw Quinoa contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 4.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• 300 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both Cooked Long-grain Brown Rice as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Long-grain Brown Rice vs Raw Quinoa:

• 300 calories of Cooked Long-grain Brown Rice have 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.
• While 300 kcal of Raw Quinoa contain 1.9 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Quinoa lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Quinoa contain 7.9 times more Omega 3, 2.8 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Quinoa offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6