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Comparing Nutrients in 1 kilogram Raw QuinoaVS Oranges

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Oranges
7%
2%
91%
1 kg ▼

Macro Nutrients

127%3680kcal
Energy
16.2%470kcal
3680 kcalvs470 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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62.6%60.7g
Fat
1.24%1.2g
60.7 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22%7.06g
Saturated Fat
0.47%0.15g
7.06 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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163%2.6g
Omega 3
4.38%0.07g
2.6 gvs0.07 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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175%29.8g
Omega 6
1.06%0.18g
29.8 gvs0.18 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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494%642g
Carbohydrate
90%118g
642 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
129%94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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184%70g
Fiber
63%24g
70 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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252%141g
Protein
16.8%9.4g
141 gvs9.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
12.2%110μg
RAE, retinol activity equivalents
10 μgvs110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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300%3.6mg
Vitamin B1
72.5%0.87mg
Thiamine
3.6 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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245%3.18mg
Vitamin B2
30.8%0.4mg
Riboflavin
3.18 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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95%15mg
Vitamin B3
17.6%2.82mg
Niacin, nicotinic acid, niacinamide
15 mgvs2.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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154%7.7mg
Vitamin B5
50%2.5mg
Pantothenic acid
7.7 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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375%4.87mg
Vitamin B6
46%0.6mg
Pyridoxine
4.87 mgvs0.6 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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460%1840μg
Vitamin B9
75%300μg
Folates and Folic Acid
1840 μgvs300 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
591%532mg
Ascorbic acid
NA mgvs532 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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163%24.4mg
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
24.4 mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

47%470mg
Calcium
40%400mg
470 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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656%5.9mg
Copper
50%0.45mg
5.9 mgvs0.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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571%45.7mg
Iron
12.5%1mg
45.7 mgvs1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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469%1970mg
Magnesium
24%100mg
1970 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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884%20.3mg
Manganese
11%0.25mg
20.3 mgvs0.25 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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653%4570mg
Phosphorus
20%140mg
4570 mgvs140 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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166%5630mg
Potassium
53.2%1810mg
5630 mgvs1810 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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155%85μg
Selenium
9.1%5μg
85 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
0%0mg
50 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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282%31mg
Zinc
6.36%0.7mg
31 mgvs0.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.6%133g
Water
23.4%868g
133 gvs868 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Raw Quinoa vs Oranges:
Comparing minerals per 1 kilogram for Raw Quinoa vs Oranges:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: