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Nutrients in 5 ounces of Raw Quinoa

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

Protein Fat Carbs
15%
15%
70%
5 oz ▼

Macro Nutrients

Raw Quinoa
Energy522 kcal
18%
Raw Quinoa has 521.6308 kcal of Energy per 5 ounces, which is 18% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.6 g
8.87%
Raw Quinoa has 8.60407325 g of Fat per 5 ounces, which is 8.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1 g
3.13%
Raw Quinoa has 1.00073735 g of Saturated Fat per 5 ounces, which is 3.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.37 g
23%
Raw Quinoa has 0.3685435 g of Omega 3 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.2 g
25%
Raw Quinoa has 4.219823075 g of Omega 6 per 5 ounces, which is 25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate91 g
70%
Raw Quinoa has 90.945196 g of Carbohydrate per 5 ounces, which is 70% 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
Fiber9.92 g
26%
Raw Quinoa has 9.922325 g of Fiber per 5 ounces, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20 g
35.7%
Raw Quinoa has 20.014747 g of Protein per 5 ounces, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Quinoa
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Raw Quinoa has 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.51 mg
42.5%
Thiamine
Raw Quinoa has 0.510291 mg of Vitamin B1 per 5 ounces, which is 42.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg
34.7%
Riboflavin
Raw Quinoa has 0.45075705 mg of Vitamin B2 per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.15 mg
13.5%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 2.154562 mg of Vitamin B3 per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
22%
Pantothenic acid
Raw Quinoa has 1.0942907 mg of Vitamin B5 per 5 ounces, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg
53%
Pyridoxine
Raw Quinoa has 0.690310325 mg of Vitamin B6 per 5 ounces, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9261 μg
65.2%
Folates and Folic Acid
Raw Quinoa has 260.8154 μg of Vitamin B9 per 5 ounces, which is 65.2% 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 5 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
NA
Ascorbic acid
No information available
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Quinoa has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.46 mg
23%
Tocopherols and Tocotrienols
Raw Quinoa has 3.458639 mg of Vitamin E per 5 ounces, which is 23% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Quinoa
Calcium66.6 mg
6.66%
Raw Quinoa has 66.621325 mg of Calcium per 5 ounces, which is 6.66% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.84 mg
93%
Raw Quinoa has 0.83631025 mg of Copper per 5 ounces, which is 93% 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
Iron6.48 mg
81%
Raw Quinoa has 6.47786075 mg of Iron per 5 ounces, which is 81% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium279 mg
66.5%
Raw Quinoa has 279.242575 mg of Magnesium per 5 ounces, which is 66.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.9 mg
125%
Raw Quinoa has 2.881726675 mg of Manganese per 5 ounces, which is 125% 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
Phosphorus648 mg
93%
Raw Quinoa has 647.786075 mg of Phosphorus per 5 ounces, which is 93% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium798 mg
23.5%
Raw Quinoa has 798.038425 mg of Potassium per 5 ounces, which is 23.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12 μg
22%
Raw Quinoa has 12.0485375 μg of Selenium per 5 ounces, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.1 mg
0.47%
Raw Quinoa has 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.4 mg
40%
Raw Quinoa has 4.3941725 mg of Zinc per 5 ounces, which is 40% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water19 g
0.51%
Raw Quinoa has 18.824068 g of Water per 5 ounces, which is 0.51% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Quinoa:
Minerals in 5 ounces of Raw Quinoa:
Macronutrients in 5 ounces of Raw Quinoa:



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