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Comparing Nutrients in 1 pound Raw QuinoaVS Oranges

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

57.6%1669kcal
Energy
7.35%213kcal
1669 kcalvs213 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28.4%27.5g
Fat
0.56%0.54g
27.5 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.2g
Saturated Fat
0.21%0.068g
3.2 gvs0.068 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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73.7%1.18g
Omega 3
2%0.032g
1.18 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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79.4%13.5g
Omega 6
0.48%0.082g
13.5 gvs0.082 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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224%291g
Carbohydrate
41%53.3g
291 gvs53.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
58.5%42.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs42.4 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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83.6%31.8g
Fiber
28.6%11g
31.8 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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114%64g
Protein
7.6%4.26g
64 gvs4.26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.5%4.54μg
Vitamin A
5.54%50μg
RAE, retinol activity equivalents
4.54 μgvs50 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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136%1.63mg
Vitamin B1
33%0.39mg
Thiamine
1.63 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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111%1.44mg
Vitamin B2
14%0.18mg
Riboflavin
1.44 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.9mg
Vitamin B3
8%1.28mg
Niacin, nicotinic acid, niacinamide
6.9 mgvs1.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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70%3.5mg
Vitamin B5
22.7%1.13mg
Pantothenic acid
3.5 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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170%2.2mg
Vitamin B6
21%0.27mg
Pyridoxine
2.2 mgvs0.27 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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209%835μg
Vitamin B9
34%136μg
Folates and Folic Acid
835 μgvs136 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
268%241mg
Ascorbic acid
NA mgvs241 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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73.8%11mg
Vitamin E
5.44%0.82mg
Tocopherols and Tocotrienols
11 mgvs0.82 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

21.3%213mg
Calcium
18%181mg
213 mgvs181 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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297%2.68mg
Copper
22.7%0.2mg
2.68 mgvs0.2 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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259%20.7mg
Iron
5.67%0.45mg
20.7 mgvs0.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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213%894mg
Magnesium
10.8%45.4mg
894 mgvs45.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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401%9.22mg
Manganese
4.93%0.11mg
9.22 mgvs0.11 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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296%2073mg
Phosphorus
9.07%63.5mg
2073 mgvs63.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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75%2554mg
Potassium
24%821mg
2554 mgvs821 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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70%38.6μg
Selenium
4.12%2.27μg
38.6 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.7mg
Sodium
0%0mg
22.7 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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128%14mg
Zinc
2.9%0.32mg
14 mgvs0.32 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.63%60.2g
Water
10.6%393g
60.2 gvs393 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



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