Nutrients in 100 calories of Raw 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

Protein Fat Carbs

15%

70%

100 kcal ▼

Macro Nutrients

Raw Quinoa

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 19-50 years

Fat1.65 g

1.7%

Raw Quinoa has 1.6494565217391 g of Fat per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.6%

Raw Quinoa has 0.19184782608696 g of Saturated Fat per 100 calories, which is 0.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.071 g

4.4%

Raw Quinoa has 0.070652173913043 g of Omega 3 per 100 calories, which is 4.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.81 g

4.76%

Raw Quinoa has 0.80896739130435 g of Omega 6 per 100 calories, which is 4.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Quinoa has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.4 g

13.4%

Raw Quinoa has 17.434782608696 g of Carbohydrate per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber1.9 g

Raw Quinoa has 1.9021739130435 g of Fiber per 100 calories, which is 5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.84 g

6.85%

Raw Quinoa has 3.8369565217391 g of Protein per 100 calories, which is 6.85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Quinoa

Vitamin A0.27 μg

0.03%

RAE, retinol activity equivalents

Raw Quinoa has 0.27173913043478 μg of Vitamin A per 100 calories, which is 0.03% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.098 mg

8.15%

Thiamine

Raw Quinoa has 0.097826086956522 mg of Vitamin B1 per 100 calories, which is 8.15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg

6.65%

Riboflavin

Raw Quinoa has 0.086413043478261 mg of Vitamin B2 per 100 calories, which is 6.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.41 mg

2.6%

Niacin, nicotinic acid, niacinamide

Raw Quinoa has 0.41304347826087 mg of Vitamin B3 per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg

4.2%

Pantothenic acid

Raw Quinoa has 0.20978260869565 mg of Vitamin B5 per 100 calories, which is 4.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

10%

Pyridoxine

Raw Quinoa has 0.13233695652174 mg of Vitamin B6 per 100 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950 μg

12.5%

Folates and Folic Acid

Raw Quinoa has 50 μg of Vitamin B9 per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

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 19-50 years
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Vitamin C

Ascorbic acid

No information available

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

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 19-50 years
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Vitamin E0.66 mg

4.42%

Tocopherols and Tocotrienols

Raw Quinoa has 0.66304347826087 mg of Vitamin E per 100 calories, which is 4.42% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

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 19-50 years

Minerals

Raw Quinoa

Calcium12.8 mg

1.28%

Raw Quinoa has 12.771739130435 mg of Calcium per 100 calories, which is 1.28% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18%

Raw Quinoa has 0.16032608695652 mg of Copper per 100 calories, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.24 mg

15.5%

Raw Quinoa has 1.241847826087 mg of Iron per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.5 mg

12.7%

Raw Quinoa has 53.532608695652 mg of Magnesium per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.55 mg

24%

Raw Quinoa has 0.55244565217391 mg of Manganese per 100 calories, which is 24% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus124 mg

17.7%

Raw Quinoa has 124.1847826087 mg of Phosphorus per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium153 mg

4.5%

Raw Quinoa has 152.98913043478 mg of Potassium per 100 calories, which is 4.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.3 μg

4.2%

Raw Quinoa has 2.3097826086957 μg of Selenium per 100 calories, which is 4.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.36 mg

0.091%

Raw Quinoa has 1.3586956521739 mg of Sodium per 100 calories, which is 0.091% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.84 mg

7.66%

Raw Quinoa has 0.84239130434783 mg of Zinc per 100 calories, which is 7.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.6 g

0.098%

Raw Quinoa has 3.6086956521739 g of Water per 100 calories, which is 0.098% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Quinoa:

100 calories of Raw Quinoa has a good amount of Vitamin B1, Vitamin B6 and Vitamin B9.
It has some Vitamin B2, Vitamin B3, Vitamin B5 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.

Macronutrients in 100 calories of Raw Quinoa:

100 calories of Raw Quinoa has a good amount of Carbohydrate.
It has some Omega 3, Omega 6, Fiber and Protein.
While 100 calories of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw Quinoa with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Raw Quinoa

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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