Nutrients in 1 kilogram of Cooked Quinoa
Quinoa, cooked (Chenopodium quinoa Willd.).
Macros Ratio
Protein
Fat
Carbs
15%
14%
71%
Macro Nutrients
Cooked Quinoa
Energy1200 kcal
41.4%
Cooked Quinoa has 1200 kcal of Energy per 1 kilogram, which is 41.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat19 g
19.8%
Cooked Quinoa has 19.2 g of Fat per 1 kilogram, which is 19.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.3 g
7.2%
Cooked Quinoa has 2.31 g of Saturated Fat per 1 kilogram, which is 7.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.85 g
53%
Cooked Quinoa has 0.85 g of Omega 3 per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 69.74 g
57.3%
Cooked Quinoa has 9.74 g of Omega 6 per 1 kilogram, which is 57.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Quinoa has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate213 g
164%
Cooked Quinoa has 213 g of Carbohydrate per 1 kilogram, which is 164% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.7 g
12%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Quinoa has 8.7 g of Sugars per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years 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]
No information availableFiber28 g
73.7%
Cooked Quinoa has 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein44 g
78.6%
Cooked Quinoa has 44 g of Protein per 1 kilogram, which is 78.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Cooked Quinoa
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Cooked Quinoa has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B11.07 mg
Buy Vegan Vitamin B1
89%
Thiamine
Cooked Quinoa has 1.07 mg of Vitamin B1 per 1 kilogram, which is 89% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B21.1 mg
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84.6%
Riboflavin
Cooked Quinoa has 1.1 mg of Vitamin B2 per 1 kilogram, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B34.12 mg
Buy Nutritional Yeast naturally rich in vitamin B3
25.8%
Niacin, nicotinic acid, niacinamide
Cooked Quinoa has 4.12 mg of Vitamin B3 per 1 kilogram, which is 25.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B61.23 mg
95%
Pyridoxine
Cooked Quinoa has 1.23 mg of Vitamin B6 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9420 μg
105%
Folates and Folic Acid
Cooked Quinoa has 420 μg of Vitamin B9 per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Cooked Quinoa has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Cooked Quinoa has 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
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0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Quinoa has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E6.3 mg
42%
Tocopherols and Tocotrienols
Cooked Quinoa has 6.3 mg of Vitamin E per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Cooked Quinoa has 0 μg of Vitamin K per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Cooked Quinoa
Calcium170 mg
17%
Cooked Quinoa has 170 mg of Calcium per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.92 mg
213%
Cooked Quinoa has 1.92 mg of Copper per 1 kilogram, which is 213% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron15 mg
186%
Cooked Quinoa has 14.9 mg of Iron per 1 kilogram, which is 186% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium640 mg
152%
Cooked Quinoa has 640 mg of Magnesium per 1 kilogram, which is 152% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.3 mg
274%
Cooked Quinoa has 6.31 mg of Manganese per 1 kilogram, which is 274% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus1520 mg
217%
Cooked Quinoa has 1520 mg of Phosphorus per 1 kilogram, which is 217% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1720 mg
50.6%
Cooked Quinoa has 1720 mg of Potassium per 1 kilogram, which is 50.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium28 μg
51%
Cooked Quinoa has 28 μg of Selenium per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium70 mg
4.67%
Cooked Quinoa has 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11 mg
99%
Cooked Quinoa has 10.9 mg of Zinc per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water716 g
19.4%
Cooked Quinoa has 716.1 g of Water per 1 kilogram, which is 19.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Cooked Quinoa:
- 1 kilogram of Cooked Quinoa has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It is an excellent source of Vitamin B3 and Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.
Minerals in 1 kilogram of Cooked Quinoa:
- 1 kilogram of Cooked Quinoa has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
- It is an excellent source of Potassium and Selenium.
- It also has a good amount of Calcium.
- This cereal has some Sodium.
Macronutrients in 1 kilogram of Cooked Quinoa:
- 1 kilogram of Cooked Quinoa has outstanding amounts of Carbohydrate.
- It is an excellent source of Omega 3, Omega 6, Fiber and Protein.
- It also has a good amount of Fat, Saturated Fat and Sugars.