Nutrients in 1 pound of Cooked Quinoa
Quinoa, cooked (Chenopodium quinoa Willd.).
Macros Ratio
Protein
Fat
Carbs
15%
14%
71%
Macro Nutrients
Cooked Quinoa
Energy544 kcal
18.8%
Cooked Quinoa has 544.3104 kcal of Energy per 1 pound, which is 18.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.7 g
8.98%
Cooked Quinoa has 8.7089664 g of Fat per 1 pound, which is 8.98% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.05 g
3.27%
Cooked Quinoa has 1.04779752 g of Saturated Fat per 1 pound, which is 3.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.39 g
24%
Cooked Quinoa has 0.3855532 g of Omega 3 per 1 pound, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.4 g
26%
Cooked Quinoa has 4.41798608 g of Omega 6 per 1 pound, which is 26% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate97 g
74.3%
Cooked Quinoa has 96.615096 g of Carbohydrate per 1 pound, which is 74.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.95 g
5.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 3.9462504 g of Sugars per 1 pound, which is 5.44% 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 availableFiber12.7 g
33.4%
Cooked Quinoa has 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20 g
35.6%
Cooked Quinoa has 19.958048 g of Protein per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Cooked Quinoa
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Cooked Quinoa has 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.49 mg
Buy Vegan Vitamin B1
40.4%
Thiamine
Cooked Quinoa has 0.48534344 mg of Vitamin B1 per 1 pound, which is 40.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.5 mg
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38.4%
Riboflavin
Cooked Quinoa has 0.4989512 mg of Vitamin B2 per 1 pound, which is 38.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.87 mg
Buy Nutritional Yeast naturally rich in vitamin B3
11.7%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 1.86879904 mg of Vitamin B3 per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B60.56 mg
43%
Pyridoxine
Cooked Quinoa has 0.55791816 mg of Vitamin B6 per 1 pound, which is 43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9191 μg
47.6%
Folates and Folic Acid
Cooked Quinoa has 190.50864 μg of Vitamin B9 per 1 pound, which is 47.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
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0%
Cobalamin
Cooked Quinoa has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Cooked Quinoa has 0 mg of Vitamin C per 1 pound, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
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0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E2.86 mg
19%
Tocopherols and Tocotrienols
Cooked Quinoa has 2.8576296 mg of Vitamin E per 1 pound, which is 19% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Cooked Quinoa
Calcium77 mg
7.7%
Cooked Quinoa has 77.11064 mg of Calcium per 1 pound, which is 7.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.87 mg
97%
Cooked Quinoa has 0.87089664 mg of Copper per 1 pound, which is 97% 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 availableIron6.76 mg
84.5%
Cooked Quinoa has 6.7585208 mg of Iron per 1 pound, which is 84.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium290 mg
69%
Cooked Quinoa has 290.29888 mg of Magnesium per 1 pound, which is 69% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.86 mg
124%
Cooked Quinoa has 2.86216552 mg of Manganese per 1 pound, which is 124% 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 availablePhosphorus689 mg
98%
Cooked Quinoa has 689.45984 mg of Phosphorus per 1 pound, which is 98% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium780 mg
23%
Cooked Quinoa has 780.17824 mg of Potassium per 1 pound, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12.7 μg
23%
Cooked Quinoa has 12.700576 μg of Selenium per 1 pound, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Cooked Quinoa has 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.94 mg
45%
Cooked Quinoa has 4.9441528 mg of Zinc per 1 pound, which is 45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water325 g
8.78%
Cooked Quinoa has 324.8172312 g of Water per 1 pound, which is 8.78% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Cooked Quinoa:
- 1 pound of Cooked Quinoa is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It has a good amount of Vitamin B3 and Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 1 pound of Cooked Quinoa:
- 1 pound of Cooked Quinoa has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
- It is an excellent source of Magnesium, Potassium, Selenium and Zinc.
- It also has a good amount of Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 1 pound of Cooked Quinoa:
- 1 pound of Cooked Quinoa is an excellent source of Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
- It has a good amount of Fat.
- It also has some Saturated Fat and Sugars.