Comparing Nutrients in 500 calories Cooked Long-grain Brown Rice VS Raw Quinoa

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Raw Quinoa: 136g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	23.8% 4.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	% 0.98g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	20% 11g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	33.2% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	51% 0.66mg	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	9.15% 36.6μg	62.5% 250μg	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	4.6% 0.69mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	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	1.2% 12mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	89% 0.8mg	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	28.5% 2.28mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	120% 2.76mg	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	60% 419mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.49% 18g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Raw Quinoa Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Long-grain Brown Rice or Raw Quinoa?

Lets compare vitamin content per 500 calories of Cooked Long-grain Brown Rice vs Raw Quinoa:

• 500 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 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Long-grain Brown Rice vs Raw Quinoa:

• 500 calories of Cooked Long-grain Brown Rice have 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6