Comparing Nutrients in 7 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	25% 730kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	36.6% 14g	19% 7.14g	38g per day for Men 19-50 years
Protein	50% 28g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	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	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	91% 365μg	11.4% 45.6μg	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	32.3% 4.84mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	66.6% 0.6mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
• Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.