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

Vitamins

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

Minerals

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

Nutrient Comparison: Long-grain Brown Rice VS Raw Quinoa per 5 oz

Compare the macro and micronutrient content in 5 oz of Long-grain Brown Rice versus 5 oz of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Raw Quinoa:

• 5 ounces 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 5 oz 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 five ounces.
• 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 five ounces.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Raw Quinoa:

• 5 ounces of Long-grain Brown Rice have 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 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.
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Quinoa contain 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 five ounces.