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Nutrients in 100 grams of Raw Quinoa

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

Protein Fat Carbs
15%
15%
70%
100 g ▼

Macro Nutrients

Raw Quinoa
Energy368 kcal
12.7%
Raw Quinoa has 368 kcal of Energy per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.07 g
6.26%
Raw Quinoa has 6.07 g of Fat per 100 grams, which is 6.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.71 g
2.2%
Raw Quinoa has 0.706 g of Saturated Fat per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16.3%
Raw Quinoa has 0.26 g of Omega 3 per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.98 g
17.5%
Raw Quinoa has 2.977 g of Omega 6 per 100 grams, which is 17.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate64 g
49.4%
Raw Quinoa has 64.16 g of Carbohydrate per 100 grams, which is 49.4% 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
Fiber7 g
18.4%
Raw Quinoa has 7 g of Fiber per 100 grams, which is 18.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14 g
25.2%
Raw Quinoa has 14.12 g of Protein per 100 grams, which is 25.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Quinoa
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Raw Quinoa has 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg
30%
Thiamine
Raw Quinoa has 0.36 mg of Vitamin B1 per 100 grams, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg
24.5%
Riboflavin
Raw Quinoa has 0.318 mg of Vitamin B2 per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.52 mg
9.5%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 1.52 mg of Vitamin B3 per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.77 mg
15.4%
Pantothenic acid
Raw Quinoa has 0.772 mg of Vitamin B5 per 100 grams, which is 15.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.49 mg
37.5%
Pyridoxine
Raw Quinoa has 0.487 mg of Vitamin B6 per 100 grams, which is 37.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9184 μg
46%
Folates and Folic Acid
Raw Quinoa has 184 μg of Vitamin B9 per 100 grams, which is 46% 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 100 grams, 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.44 mg
16.3%
Tocopherols and Tocotrienols
Raw Quinoa has 2.44 mg of Vitamin E per 100 grams, which is 16.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Quinoa
Calcium47 mg
4.7%
Raw Quinoa has 47 mg of Calcium per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.59 mg
65.6%
Raw Quinoa has 0.59 mg of Copper per 100 grams, which is 65.6% 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
Iron4.57 mg
57%
Raw Quinoa has 4.57 mg of Iron per 100 grams, which is 57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium197 mg
47%
Raw Quinoa has 197 mg of Magnesium per 100 grams, which is 47% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.03 mg
88.4%
Raw Quinoa has 2.033 mg of Manganese per 100 grams, which is 88.4% 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
Phosphorus457 mg
65.3%
Raw Quinoa has 457 mg of Phosphorus per 100 grams, which is 65.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium563 mg
16.6%
Raw Quinoa has 563 mg of Potassium per 100 grams, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.5 μg
15.5%
Raw Quinoa has 8.5 μg of Selenium per 100 grams, which is 15.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5 mg
0.33%
Raw Quinoa has 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.1 mg
28%
Raw Quinoa has 3.1 mg of Zinc per 100 grams, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water13.3 g
0.36%
Raw Quinoa has 13.28 g of Water per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Quinoa:
Minerals in 100 grams of Raw Quinoa:
Macronutrients in 100 grams of Raw Quinoa:



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