Comparing Nutrients in 100 grams 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	12.7% 367kcal	12.7% 368kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	49.4% 64g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	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	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	18.4% 7g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	46% 184μg	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	4% 0.6mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Raw Quinoa	Recommended Dietary Allowance
Calcium	0.9% 9mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	65.6% 0.59mg	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	16% 1.3mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	88.4% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Raw Quinoa per 100 g

Compare the macro and micronutrient content in 100 g of Long-grain Brown Rice versus 100 g of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Long-grain Brown Rice vs Raw Quinoa:

• 100 grams 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 100 g 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 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Long-grain Brown Rice vs Raw Quinoa:

• 100 grams of Long-grain Brown Rice have 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.
• While 100 g 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.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.