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Nutrients in 14 ounces of Cooked Quinoa

Quinoa, cooked (Chenopodium quinoa Willd.).
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Macros Ratio

Protein Fat Carbs
15%
14%
71%
14 oz ▼

Macro Nutrients

Cooked Quinoa
Energy476 kcal
16.4%
Cooked Quinoa has 476.2716 kcal of Energy per 14 ounces, which is 16.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat7.62 g
7.86%
Cooked Quinoa has 7.6203456 g of Fat per 14 ounces, which is 7.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.92 g
2.87%
Cooked Quinoa has 0.91682283 g of Saturated Fat per 14 ounces, which is 2.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21%
Cooked Quinoa has 0.33735905 g of Omega 3 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.87 g
22.7%
Cooked Quinoa has 3.86573782 g of Omega 6 per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Quinoa has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate84.5 g
65%
Cooked Quinoa has 84.538209 g of Carbohydrate per 14 ounces, which is 65% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.45 g
4.76%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 3.4529691 g of Sugars per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11 g
29.2%
Cooked Quinoa has 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein17.5 g
31%
Cooked Quinoa has 17.463292 g of Protein per 14 ounces, which is 31% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Quinoa
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Quinoa has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg
35.4%
Thiamine
Cooked Quinoa has 0.42467551 mg of Vitamin B1 per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg
33.6%
Riboflavin
Cooked Quinoa has 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.64 mg
10.2%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 1.63519916 mg of Vitamin B3 per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.49 mg
37.6%
Pyridoxine
Cooked Quinoa has 0.48817839 mg of Vitamin B6 per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9167 μg
41.7%
Folates and Folic Acid
Cooked Quinoa has 166.69506 μg of Vitamin B9 per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Quinoa has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Cooked Quinoa has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.5 mg
16.7%
Tocopherols and Tocotrienols
Cooked Quinoa has 2.5004259 mg of Vitamin E per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Cooked Quinoa has 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Quinoa
Calcium67.5 mg
6.75%
Cooked Quinoa has 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.76 mg
84.7%
Cooked Quinoa has 0.76203456 mg of Copper per 14 ounces, which is 84.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.9 mg
74%
Cooked Quinoa has 5.9137057 mg of Iron per 14 ounces, which is 74% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium254 mg
60.5%
Cooked Quinoa has 254.01152 mg of Magnesium per 14 ounces, which is 60.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.5 mg
109%
Cooked Quinoa has 2.50439483 mg of Manganese per 14 ounces, which is 109% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus603 mg
86%
Cooked Quinoa has 603.27736 mg of Phosphorus per 14 ounces, which is 86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium683 mg
20%
Cooked Quinoa has 682.65596 mg of Potassium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11 μg
20.2%
Cooked Quinoa has 11.113004 μg of Selenium per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium27.8 mg
1.85%
Cooked Quinoa has 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.33 mg
39.3%
Cooked Quinoa has 4.3261337 mg of Zinc per 14 ounces, which is 39.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water284 g
7.7%
Cooked Quinoa has 284.2150773 g of Water per 14 ounces, which is 7.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Quinoa:
Minerals in 14 ounces of Cooked Quinoa:
Macronutrients in 14 ounces of Cooked Quinoa:



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