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Nutrients in 100 Calories ofRaw Quinoa

Quinoa, uncooked (Chenopodium quinoa Willd.).
raw

Weight per 100 Calories

Raw Quinoa
27g

Raw Quinoa has high energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
15%
15%
70%

Vitamins

100 kcalRDA for Men 19-30 years
Raw Quinoa
Vitamin A0.27 μg
0.03%
Raw Quinoa has 0.272 μg of Vitamin A per 100 Calories, which is 0.03% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.1 mg
8.17%
Raw Quinoa has 0.098 mg of Thiamine per 100 Calories, which is 8.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.09 mg
6.6%
Raw Quinoa has 0.086 mg of Vitamin B2 per 100 Calories, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.41 mg
2.6%
Raw Quinoa has 0.413 mg of Vitamin B3 per 100 Calories, which is 2.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.13 mg
10%
Raw Quinoa has 0.132 mg of Vitamin B6 per 100 Calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 C
NA
No information available
Vitamin D0 IU
0%
Raw 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 E0.66 mg
4.4%
Raw Quinoa has 0.663 mg of Vitamin E per 100 Calories, which is 4.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K0 μg
0%
Raw 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
Folate50 μg
12.5%
Raw Quinoa has 50 μg of Folate per 100 Calories, which is 12.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Raw Quinoa
Calcium12.8 mg
1.28%
Raw Quinoa has 12.772 mg of Calcium per 100 Calories, which is 1.28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.16 mg
17.8%
Raw 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%
Raw 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
Magnesium53.5 mg
13%
Raw Quinoa has 53.533 mg of Magnesium per 100 Calories, which is 13% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.55 mg
24%
Raw Quinoa has 0.552 mg of Manganese per 100 Calories, which is 24% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus124 mg
17.7%
Raw Quinoa has 124.185 mg of Phosphorus per 100 Calories, which is 17.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium153 mg
3.26%
Raw Quinoa has 152.989 mg of Potassium per 100 Calories, which is 3.26% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium2.3 μg
4.2%
Raw Quinoa has 2.31 μg of Selenium per 100 Calories, which is 4.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1.36 mg
0.09%
Raw Quinoa has 1.359 mg of Sodium per 100 Calories, which is 0.09% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.84 mg
7.65%
Raw Quinoa has 0.842 mg of Zinc per 100 Calories, which is 7.65% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Quinoa:
100 Calories of Raw Quinoa has a good amount of Thiamine, Vitamin B6 and Folate. It has some Vitamin B2, Vitamin B3 and Vitamin E. It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.
Minerals in 100 Calories of Raw Quinoa:
100 Calories of Raw 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
Raw Quinoa
Fat1.65 g
1.7%
Raw Quinoa has 1.649 g of Fat per 100 Calories, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.84 g
6.85%
Raw Quinoa has 3.837 g of Protein per 100 Calories, which is 6.85% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate17 g
13%
Raw Quinoa has 17.435 g of Carbohydrate per 100 Calories, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw 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
Sugars
NA
No information available
Fiber1.9 g
5%
Raw Quinoa has 1.902 g of Fiber per 100 Calories, which is 5% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw 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%
Raw Quinoa has 0.192 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%
Raw 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
4.76%
Raw Quinoa has 0.809 g of Omega 6 per 100 Calories, which is 4.76% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water3.6 g
0.1%
Raw Quinoa has 3.609 g of Water per 100 Calories, which is 0.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Quinoa:
100 Calories of Raw 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, it has no Saturated Fat.