Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Rice brown long-grain cooked
1 cup (202g)

#2 - Rice white long-grain regular unenriched cooked without salt
1 cup (158g)

#3 - Quinoa cooked
1 cup (185g)

Food Number#1#2#3
Serving Size (Grams)202g158g185g
Macronutrients
Calories248205222
Fat (%DV)1.96g
(3%)
0.44g
(1%)
3.55g
(5%)
Saturated Fat (%DV)0.525g
(3%)
0.122g
(1%)
0.427g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)51.7g
(17%)
44.5g
(15%)
39.4g
(13%)
Fiber (%DV)3.2g
(13%)
0.6g
(2%)
5.2g
(21%)
Net-Carbs48.5g43.9g34.2g
Sugar0.5g0.1g1.6g
Protein5.5g
(11%)
4.3g
(9%)
8.1g
(16%)
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
9.25IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg5.55μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.36mg
(24%)
0.032mg
(2%)
0.198mg
(13%)
Vitamin B2 (%DV)
Riboflavin
0.139mg
(8%)
0.021mg
(1%)
0.204mg
(12%)
Vitamin B3 (%DV)
Niacin
5.173mg
(26%)
0.632mg
(3%)
0.762mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.768mg
(8%)
0.616mg
(6%)
~mg
(0%)
Vitamin B6 (%DV)0.248mg
(12%)
0.147mg
(7%)
0.228mg
(11%)
Vitamin B9 (%DV)
Folate
18.18μg
(5%)
4.74μg
(1%)
77.7μg
(19%)
Folic Acid0μg0μg0μg
Food Folate18.18μg4.74μg77.7μg
Dietary Folate Equivalents18.18μg4.74μg77.7μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.34mg
(2%)
0.06mg
(0%)
1.17mg
(6%)
Vitamin K (%DV)0.4μg
(1%)
0μg
(0%)
0μg
(0%)
K1 - Dihydrophyllo-quinone0μg~μg~μg
K2 - Menaquinone-40μg~μg~μg
Choline
(% Adequate Intake)
18.58mg
(3%)
3.32mg
(1%)
42.55mg
(8%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg98.05μg
Minerals
Calcium (%DV)6.06mg
(1%)
15.8mg
(2%)
31.45mg
(3%)
Copper (%DV)0.214mg
(11%)
0.109mg
(5%)
0.355mg
(18%)
Iron (%DV)1.13mg
(6%)
0.32mg
(2%)
2.76mg
(15%)
Potassium (%DV)173.72mg
(5%)
55.3mg
(2%)
318.2mg
(9%)
Phosphorus (%DV)208.06mg
(21%)
67.94mg
(7%)
281.2mg
(28%)
Magnesium (%DV)78.78mg
(20%)
18.96mg
(5%)
118.4mg
(30%)
Manganese (%DV)1.967mg
(98%)
0.746mg
(37%)
1.167mg
(58%)
Sodium (%DV)8mg
(0%)
2mg
(0%)
13mg
(1%)
Selenium (%DV)11.72μg
(17%)
11.85μg
(17%)
5.18μg
(7%)
Zinc (%DV)1.43mg
(10%)
0.77mg
(5%)
2.02mg
(13%)
Carbs and Sugars
Starch50.08g~g32.62g
Sucrose0.48g~g~g
Glucose0g~g~g
Fructose0g~g~g
Lactose0g~g~g
Maltose0g~g~g
Galactose0g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.030.210.02
Omega 6 to Omega 3 Ratio32.274.7764.93
Total Omega 3s22mg21mg28mg
18D3 Linolenic22mg21mg157mg
18D3CN3 Alpha Linolenic(ALA)22mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic0mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg28mg
Total Omega 6s717mg98mg1802mg
18D2717mg98mg1802mg
18D2CN6 Linoleic (LA)717mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)0mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)0mg~mg~mg
20D2CN6 Eicosadienoic0mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
133mg
(19%)
100mg
(14%)
235mg
(34%)
Isoleucine
(%RDI)
220mg
(16%)
183mg
(13%)
290mg
(21%)
Leucine
(%RDI)
432mg
(16%)
351mg
(13%)
483mg
(18%)
Lysine
(%RDI)
200mg
(10%)
153mg
(7%)
442mg
(21%)
Methionine
(%RDI)
117mg
(16%)
100mg
(14%)
178mg
(24%)
Phenylalanine
(%RDI)
269mg
(31%)
228mg
(26%)
342mg
(39%)
Threonine
(%RDI)
192mg
(18%)
152mg
(14%)
242mg
(23%)
Tryptophan
(%RDI)
67mg
(24%)
49mg
(18%)
96mg
(34%)
Valine
(%RDI)
305mg
(17%)
259mg
(14%)
342mg
(19%)
More Amino Acids
Arginine396mg354mg629mg
Alanine305mg246mg339mg
Aspartic Acid489mg400mg653mg
Cystine
(%RDI)
63mg
(22%)
87mg
(30%)
117mg
(41%)
Glutamic Acid1063mg828mg1073mg
Glycine257mg193mg400mg
Proline244mg201mg444mg
Serine271mg223mg326mg
Tyrosine
(%RDI)
196mg
(22%)
142mg
(16%)
154mg
(18%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.89g0.65g1.41g
Water141.95g108.14g132.48g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
12.4%10.25%11.1%
Percent Water70.3%53.5%65.6%
Protein to Carb Ratio (g/g)0.110.10.21

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


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