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Nutrients in 1 kilogram of Raw Quinoa

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

Protein Fat Carbs
15%
15%
70%
1 kg ▼

Macro Nutrients

Raw Quinoa
Energy3680 kcal
127%
Raw Quinoa has 3680 kcal of Energy per 1 kilogram, which is 127% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat60.7 g
62.6%
Raw Quinoa has 60.7 g of Fat per 1 kilogram, which is 62.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat7.06 g
22%
Raw Quinoa has 7.06 g of Saturated Fat per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 32.6 g
163%
Raw Quinoa has 2.6 g of Omega 3 per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 629.8 g
175%
Raw Quinoa has 29.77 g of Omega 6 per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Quinoa has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate642 g
494%
Raw Quinoa has 641.6 g of Carbohydrate per 1 kilogram, which is 494% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber70 g
184%
Raw Quinoa has 70 g of Fiber per 1 kilogram, which is 184% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein141 g
252%
Raw Quinoa has 141.2 g of Protein per 1 kilogram, which is 252% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Quinoa
Vitamin A10 μg
1.1%
RAE, retinol activity equivalents
Raw Quinoa has 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.6 mg
300%
Thiamine
Raw Quinoa has 3.6 mg of Vitamin B1 per 1 kilogram, which is 300% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.18 mg
245%
Riboflavin
Raw Quinoa has 3.18 mg of Vitamin B2 per 1 kilogram, which is 245% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315 mg
95%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 15.2 mg of Vitamin B3 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.7 mg
154%
Pantothenic acid
Raw Quinoa has 7.72 mg of Vitamin B5 per 1 kilogram, which is 154% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.87 mg
375%
Pyridoxine
Raw Quinoa has 4.87 mg of Vitamin B6 per 1 kilogram, which is 375% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91840 μg
460%
Folates and Folic Acid
Raw Quinoa has 1840 μg of Vitamin B9 per 1 kilogram, which is 460% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Quinoa has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C
NA
Ascorbic acid
No information available
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Quinoa has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E24.4 mg
163%
Tocopherols and Tocotrienols
Raw Quinoa has 24.4 mg of Vitamin E per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Quinoa has 0 μg of Vitamin K per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Quinoa
Calcium470 mg
47%
Raw Quinoa has 470 mg of Calcium per 1 kilogram, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.9 mg
656%
Raw Quinoa has 5.9 mg of Copper per 1 kilogram, which is 656% 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
Iron45.7 mg
571%
Raw Quinoa has 45.7 mg of Iron per 1 kilogram, which is 571% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1970 mg
469%
Raw Quinoa has 1970 mg of Magnesium per 1 kilogram, which is 469% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese20.3 mg
884%
Raw Quinoa has 20.33 mg of Manganese per 1 kilogram, which is 884% 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
Phosphorus4570 mg
653%
Raw Quinoa has 4570 mg of Phosphorus per 1 kilogram, which is 653% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5630 mg
166%
Raw Quinoa has 5630 mg of Potassium per 1 kilogram, which is 166% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium85 μg
155%
Raw Quinoa has 85 μg of Selenium per 1 kilogram, which is 155% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium50 mg
3.33%
Raw Quinoa has 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc31 mg
282%
Raw Quinoa has 31 mg of Zinc per 1 kilogram, which is 282% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water133 g
3.6%
Raw Quinoa has 132.8 g of Water per 1 kilogram, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Quinoa:
Minerals in 1 kilogram of Raw Quinoa:
Macronutrients in 1 kilogram of Raw Quinoa:



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