Comparing Nutrients in 7 ounces Raw Quinoa VS Cooked Long-grain Brown Rice

Macros Ratio

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

Macro Nutrients

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	25% 730kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	39% 50.8g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	% 0.48g	g per day for Men 19-50 years
Fiber	36.6% 14g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	50% 28g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	18.8% 0.24mg	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	91% 365μg	4.47% 18μg	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	32.3% 4.84mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	23.4% 0.21mg	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	113% 9.07mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	84% 1.93mg	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	130% 907mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	3.77% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Quinoa vs Cooked Long-grain Brown Rice:

• Raw Quinoa has 2 times more Vitamin B1, 4.6 times more Vitamin B2, 2 times more Vitamin B5, 4 times more Vitamin B6, 20.4 times more Vitamin B9 and 14.4 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.7 times more Vitamin B3 than Raw Quinoa.
• Both Raw Quinoa as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Raw Quinoa vs Cooked Long-grain Brown Rice:

• Raw Quinoa has 15.7 times more Calcium, 5.6 times more Copper, 8.2 times more Iron, 5.1 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 6.5 times more Potassium, 1.5 times more Selenium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 5.3 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 7 ounces:

• Raw Quinoa has 3 times more Energy, 6.3 times more Fat, 2.7 times more Saturated Fat, 23.6 times more Omega 3, 8.4 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 5.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Raw Quinoa as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.