Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Nutrients in 100 grams ofRaw Quinoa

Quinoa, uncooked (Chenopodium quinoa Willd.).
raw

Macros Ratio

ProteinsFatsCarbs
15%
15%
70%

Vitamins

100gRDA for Men 19-30 years
Raw Quinoa
Vitamin A1 μg
0.11%
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 19-30 years
Thiamine0.36 mg
30%
Raw Quinoa has 0.36 mg of Thiamine per 100 grams, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.32 mg
24%
Raw Quinoa has 0.318 mg of Vitamin B2 per 100 grams, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.52 mg
9.5%
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 19-30 years
Vitamin B60.49 mg
37%
Raw Quinoa has 0.487 mg of Vitamin B6 per 100 grams, which is 37% 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 grams, 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.44 mg
16%
Raw Quinoa has 2.44 mg of Vitamin E per 100 grams, which is 16% 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 grams, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate184 μg
46%
Raw Quinoa has 184 μg of Folate per 100 grams, which is 46% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
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 19-30 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 19-30 years
Fluoride
NA
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 19-30 years
Magnesium197 mg
49%
Raw Quinoa has 197 mg of Magnesium per 100 grams, which is 49% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese2.03 mg
88%
Raw Quinoa has 2.033 mg of Manganese per 100 grams, which is 88% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus457 mg
65%
Raw Quinoa has 457 mg of Phosphorus per 100 grams, which is 65% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium563 mg
12%
Raw Quinoa has 563 mg of Potassium per 100 grams, which is 12% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium8.5 μg
15%
Raw Quinoa has 8.5 μg of Selenium per 100 grams, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 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 19-30 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 19-30 years
Vitamins in 100 grams of Raw Quinoa:
100 grams of Raw Quinoa is an excellent source of Thiamine, Vitamin B2, Vitamin B6 and Folate. It has a good amount of Vitamin B3 and Vitamin E. It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.
Minerals in 100 grams of Raw Quinoa:
100 grams of Raw Quinoa has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has a good amount of Potassium and Selenium. This cereal has some Calcium. It has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Raw Quinoa
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 19-30 years
Protein14 g
25%
Raw Quinoa has 14.12 g of Protein per 100 grams, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate64 g
49%
Raw Quinoa has 64.16 g of Carbohydrate per 100 grams, which is 49% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
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 19-30 years
Sugars
NA
No information available
Fiber7 g
18%
Raw Quinoa has 7 g of Fiber per 100 grams, which is 18% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 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 19-30 years
Omega 30.26 g
16%
Raw Quinoa has 0.26 g of Omega 3 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 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 19-30 years
Water13 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 19-30 years
Macronutrients in 100 grams of Raw Quinoa:
100 grams of Raw Quinoa is an excellent source of Protein and Carbohydrate. It has a good amount of Fiber, Omega 3 and Omega 6. It also has some Fat. The product has trace amounts of Saturated Fat.