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

Weight per 500 calories

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

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	1.24% 0.9g	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	25% 9.5g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	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	61.4% 0.74mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	33.2% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	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	5.45% 0.82mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	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	22% 1.76mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	120% 2.76mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.49% 18g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Long-grain Brown Rice have 1.5 times more Vitamin B1, 4.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Quinoa.
• While 500 kcal of Raw Quinoa contain 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 500 calories.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 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 500 calories.

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

• 500 calories of 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, 3.5 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 Raw Long-grain Brown Rice.
• Both Raw 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 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 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6