Nutrients in 1 pound of Raw Quinoa
Quinoa, uncooked (Chenopodium quinoa Willd.).
Macros Ratio
Protein
Fat
Carbs
15%
15%
70%
Macro Nutrients
Raw Quinoa
Energy1669 kcal
57.6%
Raw Quinoa has 1669.21856 kcal of Energy per 1 pound, which is 57.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat27.5 g
28.4%
Raw Quinoa has 27.5330344 g of Fat per 1 pound, which is 28.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3.2 g
10%
Raw Quinoa has 3.20235952 g of Saturated Fat per 1 pound, which is 10% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.18 g
73.7%
Raw Quinoa has 1.1793392 g of Omega 3 per 1 pound, which is 73.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 613.5 g
79.4%
Raw Quinoa has 13.50343384 g of Omega 6 per 1 pound, which is 79.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Quinoa has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate291 g
224%
Raw Quinoa has 291.0246272 g of Carbohydrate per 1 pound, which is 224% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information availableFructose
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 availableFiber31.8 g
83.6%
Raw Quinoa has 31.75144 g of Fiber per 1 pound, which is 83.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein64 g
114%
Raw Quinoa has 64.0471904 g of Protein per 1 pound, which is 114% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Raw Quinoa
Vitamin A4.54 μg
Buy Preformed Vegan Vitamin A
0.5%
RAE, retinol activity equivalents
Raw Quinoa has 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B11.63 mg
Buy Vegan Vitamin B1
136%
Thiamine
Raw Quinoa has 1.6329312 mg of Vitamin B1 per 1 pound, which is 136% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B21.44 mg
Buy Vegan Vitamin B2
111%
Riboflavin
Raw Quinoa has 1.44242256 mg of Vitamin B2 per 1 pound, which is 111% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B36.9 mg
Buy Nutritional Yeast naturally rich in vitamin B3
43%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 6.8945984 mg of Vitamin B3 per 1 pound, which is 43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B53.5 mg
Buy Nutritional Yeast naturally rich in vitamin B5
70%
Pantothenic acid
Raw Quinoa has 3.50173024 mg of Vitamin B5 per 1 pound, which is 70% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B62.2 mg
170%
Pyridoxine
Raw Quinoa has 2.20899304 mg of Vitamin B6 per 1 pound, which is 170% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9835 μg
209%
Folates and Folic Acid
Raw Quinoa has 834.60928 μg of Vitamin B9 per 1 pound, which is 209% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Raw Quinoa has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Quinoa has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E11 mg
73.8%
Tocopherols and Tocotrienols
Raw Quinoa has 11.0676448 mg of Vitamin E per 1 pound, which is 73.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Quinoa has 0 μg of Vitamin K per 1 pound, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Raw Quinoa
Calcium213 mg
21.3%
Raw Quinoa has 213.18824 mg of Calcium per 1 pound, which is 21.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.68 mg
297%
Raw Quinoa has 2.6761928 mg of Copper per 1 pound, which is 297% 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 availableIron20.7 mg
259%
Raw Quinoa has 20.7291544 mg of Iron per 1 pound, which is 259% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium894 mg
213%
Raw Quinoa has 893.57624 mg of Magnesium per 1 pound, which is 213% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.22 mg
401%
Raw Quinoa has 9.22152536 mg of Manganese per 1 pound, which is 401% 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 availablePhosphorus2073 mg
296%
Raw Quinoa has 2072.91544 mg of Phosphorus per 1 pound, which is 296% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2554 mg
75%
Raw Quinoa has 2553.72296 mg of Potassium per 1 pound, which is 75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium38.6 μg
70%
Raw Quinoa has 38.55532 μg of Selenium per 1 pound, which is 70% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium22.7 mg
1.5%
Raw Quinoa has 22.6796 mg of Sodium per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc14 mg
128%
Raw Quinoa has 14.061352 mg of Zinc per 1 pound, which is 128% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water60.2 g
1.63%
Raw Quinoa has 60.2370176 g of Water per 1 pound, which is 1.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Quinoa:
- 1 pound of Raw Quinoa has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.
Minerals in 1 pound of Raw Quinoa:
- 1 pound of Raw Quinoa has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
- It is an excellent source of Calcium, Potassium and Selenium.
- The product has trace amounts of Sodium.
Macronutrients in 1 pound of Raw Quinoa:
- 1 pound of Raw Quinoa has outstanding amounts of Carbohydrate, Fiber and Protein.
- It is an excellent source of Fat, Omega 3 and Omega 6.
- It also has a good amount of Saturated Fat.