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#1: Brown Rice
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#2: Quinoa Cooked
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#3: Sweet Potato Cooked Baked In Skin Flesh With Salt
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Nutrition Comparison of Brown Rice, Quinoa Cooked, and Sweet Potato Cooked Baked In Skin Flesh With Salt

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Calorie Comparison


2000 calories = Full Bar
  • Brown Rice100 grams (x1)6% DV
  • Quinoa Cooked1 cup (x1)11% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)5% DV

Fat Comparison


65g = Full Bar
  • Brown Rice100 grams (x1)1% DV
  • Quinoa Cooked1 cup (x1)5% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Brown Rice100 grams (x1)9% DV
  • Quinoa Cooked1 cup (x1)13% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)7% DV

Protein Comparison


50g = Full Bar
  • Brown Rice100 grams (x1)5% DV
  • Quinoa Cooked1 cup (x1)16% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)4% DV

Cholesterol Comparison


300mg = Full Bar
  • Brown Rice100 grams (x1)0% DV
  • Quinoa Cooked1 cup (x1)0% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Brown Rice100 grams (x1)6% DV
  • Quinoa Cooked1 cup (x1)21% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)13% DV

Sugar Comparison


50g = Full Bar
  • Brown Rice100 grams (x1)0% DV
  • Quinoa Cooked1 cup (x1)3% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)13% DV

Iron Comparison


18mg = Full Bar
  • Brown Rice100 grams (x1)3% DV
  • Quinoa Cooked1 cup (x1)15% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)4% DV

Calcium Comparison


1300mg = Full Bar
  • Brown Rice100 grams (x1)0% DV
  • Quinoa Cooked1 cup (x1)2% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)3% DV

Potassium Comparison


4700mg = Full Bar
  • Brown Rice100 grams (x1)2% DV
  • Quinoa Cooked1 cup (x1)7% DV
  • Sweet Potato Cooked Baked In Skin Flesh With Salt100 grams (x1)10% DV
 Macronutrients
Food ##1#2#3
Weight (g)100185100
Calories
(%DV)
123
(6%)
222
(11%)
92
(5%)
Fat (g)
(%DV)
1
(1%)
3.6
(5%)
0.2
(0%)
Protein (g)
(%DV)
2.7
(5%)
8.1
(16%)
2
(4%)
Carbohydrates (g)
(%DV)
25.6
(9%)
39.4
(13%)
20.7
(7%)
Sugar (g)
(%DV)
0.2
(0%)
1.6
(3%)
6.5
(13%)
Fiber (g)
(%DV)
1.6
(6%)
5.2
(21%)
3.3
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.3
(1%)
0.4
(2%)
0.1
(0%)
Net Carbs (g)2434.217.4
Trans Fats (g)0~0
 Minerals
Food ##1#2#3
Weight (g)100185100
Calcium (mg)
(%DV)
3
(0%)
31.5
(2%)
38
(3%)
Iron (mg)
(%DV)
0.6
(3%)
2.8
(15%)
0.7
(4%)
Potassium (mg)
(%DV)
86
(2%)
318.2
(7%)
475
(10%)
Magnesium (mg)
(%DV)
39
(9%)
118.4
(28%)
27
(6%)
Phosphorus (mg)
(%DV)
103
(8%)
281.2
(22%)
54
(4%)
Sodium (mg)
(%DV)
4
(0%)
13
(1%)
246
(10%)
Zinc (mg)
(%DV)
0.7
(6%)
2
(18%)
0.3
(3%)
Copper (mg)
(%DV)
0.1
(12%)
0.4
(39%)
0.2
(18%)
Manganese (mg)
(%DV)
1
(42%)
1.2
(51%)
0.5
(22%)
Selenium (μg)
(%DV)
5.8
(11%)
5.2
(9%)
0.2
(0%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100185100
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
19.6
(22%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(15%)
0.2
(16%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.2
(16%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
2.6
(16%)
0.8
(5%)
1.5
(9%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
~
(~%)
0.9
(18%)
Vitamin B6 (mg)
(%DV)
0.1
(7%)
0.2
(13%)
0.3
(17%)
Folate (B9) (μg)
(%DV)
9
(2%)
77.7
(19%)
6
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
77.7
(19%)
6
(2%)
Folate (DFE) (μg)
(%DV)
9
(2%)
77.7
(19%)
6
(2%)
Choline (mg)
(%DV)
9.2
(2%)
42.6
(8%)
13.1
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
9.3
(0%)
~
(~%)
Beta Carotene (μg)
(%RDA)
0
(0%)
5.6
(0%)
~
(~%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Lycopene (μg)00~
Lut + Zeaxan (μg)098.1~
Vitamin E (mg)
(%DV)
0.2
(1%)
1.2
(8%)
0.7
(5%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.2
(0%)
0
(0%)
2.3
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~0
Menaquinone-4 (μg)0~~
 Other
Food ##1#2#3
Weight (g)100185100
Water (g)70.3132.575.8
Ash (g)011
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100185100
Sucrose (g)0.2~2.3
Glucose (g)0~0.6
Fructose (g)0~0.5
Lactose (g)0~0
Maltose (g)0~3.1
Galactose (g)0~0
Starch (g)24.832.67.1
 Fats
Food ##1#2#3
Weight (g)100185100
Omega 3s (mg)
(%AI)
11
(1%)
28
(2%)
6
(0%)
Omega 6s (mg)
(%AI)
355
(2%)
1802
(11%)
90
(1%)
Omega 3 to Omega 6 Ratio0.03
 
0.02
 
0.07
 
Omega 6 to Omega 3 Ratio32.27
 
64.93
 
15
 
4:0 (mg)00~
6:0 (mg)00~
8:0 (mg)200
10:0 (mg)1500
12:0 (mg)200
13:0 (mg)~~~
14:0 (mg)900
15:0 (mg)2~0
16:0 (mg)19836350
17:0 (mg)0~0
18:0 (mg)22222
20:0 (mg)4~0
22:0 (mg)0~0
24:0 (mg)5~0
Monosaturated Fats (mg)369
 
977
 
2
 
14:1 (mg)0~0
15:1 (mg)0~0
16:1 undifferentiated (mg)100
16:1 c (mg)1~~
16:1 t (mg)0~~
17:1 (mg)0~0
18:1 undifferentiated (mg)3658602
18:1 c (mg)365~~
18:1 t (mg)0~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)3570
22:1 undifferentiated (mg)0
 
50
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0~~
Polyunsaturated Fats (mg)366
 
1994
 
92
 
18:2 undifferentiated (mg)355180290
18:2 n-6 c,c (mg)355~~
18:2 CLAs (mg)0~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)0
 
~
 
~
 
18:3 undifferentiated (mg)111576
Alpha Linolenic Acid (ALA) (mg)11
 
~
 
~
 
18:3 n-6 c,c,c (mg)0~~
18:3i (mg)0~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~0
20:3 undifferentiated (mg)0~0
20:3 n-3 (mg)0~~
20:3 n-6 (mg)0~~
20:4 undifferentiated (mg)0
 
6
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)0~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
28
 
0
 
Fatty acids, total trans-monoenoic (mg)0
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)0
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100185100
Betaine (mg)1~35
Tryptophan (mg)
(%RDI)
33
(12%)
96
(34%)
40
(14%)
Threonine (mg)
(%RDI)
95
(9%)
242
(23%)
107
(10%)
Isoleucine (mg)
(%RDI)
109
(8%)
290
(21%)
70
(5%)
Leucine (mg)
(%RDI)
214
(8%)
483
(18%)
118
(4%)
Lysine (mg)
(%RDI)
99
(5%)
442
(21%)
84
(4%)
Methionine (mg)
(%RDI)
58
(8%)
178
(24%)
37
(5%)
Cystine (mg)
(%RDI)
31
(11%)
117
(41%)
28
(10%)
Phenylalanine (mg)
(%RDI)
133
(15%)
342
(39%)
114
(13%)
Tyrosine (mg)
(%RDI)
97
(11%)
154
(18%)
44
(5%)
Valine (mg)
(%RDI)
151
(8%)
342
(19%)
110
(6%)
Arginine (mg)19662970
Histidine (mg)
(%RDI)
66
(9%)
235
(34%)
39
(6%)
Alanine (mg)15133999
Aspartic acid (mg)242653488
Glutamic acid (mg)5261073198
Glycine (mg)12740081
Proline (mg)12144467
Serine (mg)134326113
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.