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

Vitamins

	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	89.5% 1.07mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	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	7.94% 1.2mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	32% 2.56mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	30.7% 17μg	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	38.4% 4.23mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.71% 26.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Long-grain Brown Rice vs Raw Quinoa:

• 7 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 7 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 seven 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 seven ounces.

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

• 7 ounces of Long-grain Brown Rice have 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.
• While 7 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.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.