Nutrients in 14 ounces of Raw Quinoa

Quinoa, uncooked (Chenopodium quinoa Willd.).

raw

Macros Ratio

Protein Fat Carbs

15%

70%

14 oz ▼

Macro Nutrients

Raw Quinoa

Energy1461 kcal

50.4%

Raw Quinoa has 1460.56624 kcal of Energy per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat24 g

25%

Raw Quinoa has 24.0914051 g of Fat per 14 ounces, which is 25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.8 g

8.76%

Raw Quinoa has 2.80206458 g of Saturated Fat per 14 ounces, which is 8.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.03 g

64.5%

Raw Quinoa has 1.0319218 g of Omega 3 per 14 ounces, which is 64.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 612 g

69.5%

Raw Quinoa has 11.81550461 g of Omega 6 per 14 ounces, which is 69.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate255 g

196%

Raw Quinoa has 254.6465488 g of Carbohydrate per 14 ounces, which is 196% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber27.8 g

73%

Raw Quinoa has 27.78251 g of Fiber per 14 ounces, which is 73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein56 g

100%

Raw Quinoa has 56.0412916 g of Protein per 14 ounces, which is 100% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Quinoa

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Quinoa has 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.43 mg

119%

Thiamine

Raw Quinoa has 1.4288148 mg of Vitamin B1 per 14 ounces, which is 119% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.26 mg

97%

Riboflavin

Raw Quinoa has 1.26211974 mg of Vitamin B2 per 14 ounces, which is 97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.03 mg

37.7%

Niacin, nicotinic acid, niacinamide

Raw Quinoa has 6.0327736 mg of Vitamin B3 per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.06 mg

61.3%

Pantothenic acid

Raw Quinoa has 3.06401396 mg of Vitamin B5 per 14 ounces, which is 61.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.93 mg

149%

Pyridoxine

Raw Quinoa has 1.93286891 mg of Vitamin B6 per 14 ounces, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9730 μg

183%

Folates and Folic Acid

Raw Quinoa has 730.28312 μg of Vitamin B9 per 14 ounces, which is 183% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C

Ascorbic acid

No information available

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E9.7 mg

64.6%

Tocopherols and Tocotrienols

Raw Quinoa has 9.6841892 mg of Vitamin E per 14 ounces, which is 64.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw 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

Raw Quinoa

Calcium187 mg

18.7%

Raw Quinoa has 186.53971 mg of Calcium per 14 ounces, which is 18.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.34 mg

260%

Raw Quinoa has 2.3416687 mg of Copper per 14 ounces, which is 260% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron18 mg

227%

Raw Quinoa has 18.1380101 mg of Iron per 14 ounces, which is 227% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium782 mg

186%

Raw Quinoa has 781.87921 mg of Magnesium per 14 ounces, which is 186% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.07 mg

351%

Raw Quinoa has 8.06883469 mg of Manganese per 14 ounces, which is 351% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1814 mg

259%

Raw Quinoa has 1813.80101 mg of Phosphorus per 14 ounces, which is 259% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2235 mg

65.7%

Raw Quinoa has 2234.50759 mg of Potassium per 14 ounces, which is 65.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium33.7 μg

61.3%

Raw Quinoa has 33.735905 μg of Selenium per 14 ounces, which is 61.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Raw Quinoa has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.3 mg

112%

Raw Quinoa has 12.303683 mg of Zinc per 14 ounces, which is 112% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water52.7 g

1.42%

Raw Quinoa has 52.7073904 g of Water per 14 ounces, which is 1.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Quinoa:

14 ounces of Raw Quinoa has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 14 ounces of Raw Quinoa:

14 ounces of Raw Quinoa has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Potassium and Selenium.
It also has a good amount of Calcium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Quinoa:

14 ounces of Raw Quinoa has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Fat, Omega 3, Omega 6 and Fiber.
It also has a good amount of Saturated Fat.

Compare Raw Quinoa with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Raw Quinoa

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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