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Comparing Nutrients in 14 ounces Raw QuinoaVS Tomatoes in Juice with Salt

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Tomatoes in Juice with Salt
16%
12%
72%
14 oz ▼

Macro Nutrients

50.4%1461kcal
Energy
2.2%63.5kcal
1461 kcalvs63.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25%24g
Fat
1.02%0.99g
24 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.76%2.8g
Saturated Fat
0.42%0.13g
2.8 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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64.5%1.03g
Omega 3
0.99%0.016g
1.03 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.5%12g
Omega 6
2.26%0.38g
12 gvs0.38 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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196%255g
Carbohydrate
10.6%13.8g
255 gvs13.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
14%10g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
7.17%5.2g
≤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]
NA gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.92g
NA gvs4.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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73%27.8g
Fiber
20%7.54g
27.8 gvs7.54 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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100%56g
Protein
5.6%3.14g
56 gvs3.14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%3.97μg
Vitamin A
8.8%79.4μg
RAE, retinol activity equivalents
3.97 μgvs79.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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119%1.43mg
Vitamin B1
190%2.3mg
Thiamine
1.43 mgvs2.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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97%1.26mg
Vitamin B2
16.8%0.22mg
Riboflavin
1.26 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.7%6.03mg
Vitamin B3
17.7%2.83mg
Niacin, nicotinic acid, niacinamide
6.03 mgvs2.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61.3%3.06mg
Vitamin B5
9.3%0.46mg
Pantothenic acid
3.06 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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149%1.93mg
Vitamin B6
34%0.44mg
Pyridoxine
1.93 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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183%730μg
Vitamin B9
7.94%31.8μg
Folates and Folic Acid
730 μgvs31.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
55.6%50mg
Ascorbic acid
NA mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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64.6%9.7mg
Vitamin E
15.6%2.34mg
Tocopherols and Tocotrienols
9.7 mgvs2.34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
8.6%10.3μg
Phytomenadione or phylloquinone
0 μgvs10.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
13%131mg
187 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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260%2.34mg
Copper
23%0.21mg
2.34 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.51%20.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs20.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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227%18mg
Iron
28.3%2.26mg
18 mgvs2.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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186%782mg
Magnesium
9.45%39.7mg
782 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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351%8.07mg
Manganese
11.7%0.27mg
8.07 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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259%1814mg
Phosphorus
9.64%67.5mg
1814 mgvs67.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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65.7%2235mg
Potassium
22.3%758mg
2235 mgvs758 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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61.3%33.7μg
Selenium
5.05%2.78μg
33.7 μgvs2.78 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg
Sodium
30.4%456mg
20 mgvs456 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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112%12.3mg
Zinc
4.33%0.48mg
12.3 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g
Water
10%376g
52.7 gvs376 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Raw Quinoa vs Tomatoes in Juice with Salt:
Comparing minerals per 14 ounces for Raw Quinoa vs Tomatoes in Juice with Salt:
Comparison of macro-nutrients per 14 ounces:



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