Comparing Nutrients in 100 grams 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	12.7% 368kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	NA	0.33% 0.24g	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	% 0.24g	g per day for Men 19-50 years
Fiber	18.4% 7g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	25.2% 14g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	9.46% 0.12mg	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	46% 184μg	2.25% 9μg	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	16.3% 2.44mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	11.8% 0.11mg	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	57% 4.57mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	42.3% 0.97mg	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	65.3% 457mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	10.5% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.9% 70.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.