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Comparing Nutrients in 100 grams Raw QuinoaVS Oranges

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

12.7%368kcal
Energy
1.62%47kcal
368 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g
Fat
0.12%0.12g
6.07 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g
Saturated Fat
0.047%0.015g
0.71 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
0.44%0.007g
0.26 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
0.11%0.018g
2.98 gvs0.018 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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49.4%64g
Carbohydrate
9.04%11.8g
64 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs9.35 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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18.4%7g
Fiber
6.3%2.4g
7 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.2%14g
Protein
1.68%0.94g
14 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
1 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
7.25%0.087mg
Thiamine
0.36 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.32 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.52mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.77 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.5%0.49mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.49 mgvs0.06 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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46%184μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
184 μgvs30 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
59%53.2mg
Ascorbic acid
NA mgvs53.2 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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16.3%2.44mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
2.44 mgvs0.18 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

4.7%47mg
Calcium
4%40mg
47 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg
Copper
5%0.045mg
0.59 mgvs0.045 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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57%4.57mg
Iron
1.25%0.1mg
4.57 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%197mg
Magnesium
2.4%10mg
197 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
1.1%0.025mg
2.03 mgvs0.025 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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65.3%457mg
Phosphorus
2%14mg
457 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg
Potassium
5.32%181mg
563 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.5μg
Selenium
0.91%0.5μg
8.5 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0%0mg
5 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
0.64%0.07mg
3.1 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g
Water
2.34%86.8g
13.3 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Raw Quinoa vs Oranges:
Comparing minerals per 100 grams for Raw Quinoa vs Oranges:
Comparison of macro-nutrients per 100 grams:



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