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Nutrients in 100 Calories ofCooked Quinoa

Quinoa, cooked (Chenopodium quinoa Willd.).
wholecooked

Weight per 100 Calories

Cooked Quinoa
83g

Cooked Quinoa has average energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
15%
14%
71%

Vitamins

100 kcalRDA for Men 19-30 years
Cooked Quinoa
Vitamin A0 μg
0%
Cooked Quinoa has 0 μg of Vitamin A per 100 Calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.09 mg
7.4%
Cooked Quinoa has 0.089 mg of Thiamine per 100 Calories, which is 7.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.09 mg
7.08%
Cooked Quinoa has 0.092 mg of Vitamin B2 per 100 Calories, which is 7.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.34 mg
2.14%
Cooked Quinoa has 0.343 mg of Vitamin B3 per 100 Calories, which is 2.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.1 mg
7.92%
Cooked Quinoa has 0.103 mg of Vitamin B6 per 100 Calories, which is 7.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Cooked Quinoa has 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0 mg
0%
Cooked Quinoa has 0 mg of Vitamin C per 100 Calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Cooked Quinoa has 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.53 mg
3.5%
Cooked Quinoa has 0.525 mg of Vitamin E per 100 Calories, which is 3.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0 μg
0%
Cooked Quinoa has 0 μg of Vitamin K per 100 Calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate35 μg
8.75%
Cooked Quinoa has 35 μg of Folate per 100 Calories, which is 8.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cooked Quinoa
Calcium14 mg
1.4%
Cooked Quinoa has 14.167 mg of Calcium per 100 Calories, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.16 mg
17.8%
Cooked Quinoa has 0.16 mg of Copper per 100 Calories, which is 17.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.24 mg
15.5%
Cooked Quinoa has 1.242 mg of Iron per 100 Calories, which is 15.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium53 mg
13%
Cooked Quinoa has 53.333 mg of Magnesium per 100 Calories, which is 13% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.53 mg
23%
Cooked Quinoa has 0.526 mg of Manganese per 100 Calories, which is 23% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus127 mg
18%
Cooked Quinoa has 126.667 mg of Phosphorus per 100 Calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium143 mg
3.05%
Cooked Quinoa has 143.333 mg of Potassium per 100 Calories, which is 3.05% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium2.33 μg
4.24%
Cooked Quinoa has 2.333 μg of Selenium per 100 Calories, which is 4.24% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium5.83 mg
0.39%
Cooked Quinoa has 5.833 mg of Sodium per 100 Calories, which is 0.39% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.91 mg
8.25%
Cooked Quinoa has 0.908 mg of Zinc per 100 Calories, which is 8.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Cooked Quinoa:
100 Calories of Cooked Quinoa has a good amount of Thiamine, Vitamin B2, Vitamin B6 and Folate. It has some Vitamin E. While 100 Calories of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 100 Calories of Cooked Quinoa:
100 Calories of Cooked Quinoa is an excellent source of Manganese. It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has some Potassium and Selenium. While 100 Calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cooked Quinoa
Fat1.6 g
1.65%
Cooked Quinoa has 1.6 g of Fat per 100 Calories, which is 1.65% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.67 g
6.55%
Cooked Quinoa has 3.667 g of Protein per 100 Calories, which is 6.55% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate17.8 g
13.7%
Cooked Quinoa has 17.75 g of Carbohydrate per 100 Calories, which is 13.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Cooked Quinoa has 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.73 g
1%
Cooked Quinoa has 0.725 g of Sugars per 100 Calories, which is 1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.33 g
6.14%
Cooked Quinoa has 2.333 g of Fiber per 100 Calories, which is 6.14% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Cooked Quinoa has 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.19 g
0.6%
Cooked Quinoa has 0.193 g of Saturated Fat per 100 Calories, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.07 g
4.44%
Cooked Quinoa has 0.071 g of Omega 3 per 100 Calories, which is 4.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.81 g
4.78%
Cooked Quinoa has 0.812 g of Omega 6 per 100 Calories, which is 4.78% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water59.7 g
1.6%
Cooked Quinoa has 59.675 g of Water per 100 Calories, which is 1.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Cooked Quinoa:
100 Calories of Cooked Quinoa has a good amount of Carbohydrate. It has some Protein, Fiber, Omega 3 and Omega 6. While 100 Calories of product has trace amounts of Fat and Sugars, it has no Saturated Fat.