Comparing Nutrients in 5 ounces 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	18% 522kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.94g	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	% 0.94g	g per day for Men 19-50 years
Fiber	26% 9.92g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	35.7% 20g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.2% 261μg	8.15% 32.6μg	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	23% 3.46mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	47.6% 0.43mg	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	81% 6.48mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	93% 648mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.
• Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.