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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cooked Long-grain Brown Rice VS Raw Quinoa per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Long-grain Brown Rice versus 7 oz of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Long-grain Brown Rice have 1.7 times more Vitamin B3 than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 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.
• 7 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin E
• Both Cooked Long-grain Brown Rice as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 oz of Raw Quinoa contain 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.
• 7 ounces of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Quinoa contain 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.
• 7 ounces of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3