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Nutrients in 300 calories of Raw Quinoa

Quinoa, uncooked (Chenopodium quinoa Willd.).
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Weight per 300 Calories

Raw Quinoa
81.5g

Raw Quinoa has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
15%
15%
70%
300 kcal ▼

Macro Nutrients

Raw Quinoa
Energy300 kcal
10.3%
Raw Quinoa has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.95 g
5.1%
Raw Quinoa has 4.9483695652174 g of Fat per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.58 g
1.8%
Raw Quinoa has 0.57554347826087 g of Saturated Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.21 g
13.2%
Raw Quinoa has 0.21195652173913 g of Omega 3 per 300 calories, which is 13.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.43 g
14.3%
Raw Quinoa has 2.426902173913 g of Omega 6 per 300 calories, which is 14.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate52.3 g
40.2%
Raw Quinoa has 52.304347826087 g of Carbohydrate per 300 calories, which is 40.2% 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 available
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 available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber5.7 g
15%
Raw Quinoa has 5.7065217391304 g of Fiber per 300 calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.5 g
20.6%
Raw Quinoa has 11.510869565217 g of Protein per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Quinoa
Vitamin A0.82 μg
0.091%
RAE, retinol activity equivalents
Raw Quinoa has 0.81521739130435 μg of Vitamin A per 300 calories, which is 0.091% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg
24.5%
Thiamine
Raw Quinoa has 0.29347826086957 mg of Vitamin B1 per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg
20%
Riboflavin
Raw Quinoa has 0.25923913043478 mg of Vitamin B2 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.24 mg
7.74%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 1.2391304347826 mg of Vitamin B3 per 300 calories, which is 7.74% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.63 mg
12.6%
Pantothenic acid
Raw Quinoa has 0.62934782608696 mg of Vitamin B5 per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg
30.5%
Pyridoxine
Raw Quinoa has 0.39701086956522 mg of Vitamin B6 per 300 calories, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9150 μg
37.5%
Folates and Folic Acid
Raw Quinoa has 150 μg of Vitamin B9 per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Quinoa has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C
NA
Ascorbic acid
No information available
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Quinoa has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2 mg
13.3%
Tocopherols and Tocotrienols
Raw Quinoa has 1.9891304347826 mg of Vitamin E per 300 calories, which is 13.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Quinoa
Calcium38.3 mg
3.83%
Raw Quinoa has 38.315217391304 mg of Calcium per 300 calories, which is 3.83% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53.4%
Raw Quinoa has 0.48097826086957 mg of Copper per 300 calories, which is 53.4% 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 available
Iron3.73 mg
46.6%
Raw Quinoa has 3.7255434782609 mg of Iron per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium161 mg
38.2%
Raw Quinoa has 160.59782608696 mg of Magnesium per 300 calories, which is 38.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.66 mg
72%
Raw Quinoa has 1.6573369565217 mg of Manganese per 300 calories, which is 72% 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 available
Phosphorus373 mg
53.2%
Raw Quinoa has 372.55434782609 mg of Phosphorus per 300 calories, which is 53.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium459 mg
13.5%
Raw Quinoa has 458.96739130435 mg of Potassium per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.93 μg
12.6%
Raw Quinoa has 6.929347826087 μg of Selenium per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.08 mg
0.27%
Raw Quinoa has 4.0760869565217 mg of Sodium per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.53 mg
23%
Raw Quinoa has 2.5271739130435 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water11 g
0.29%
Raw Quinoa has 10.826086956522 g of Water per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Quinoa:
Minerals in 300 calories of Raw Quinoa:
Macronutrients in 300 calories of Raw Quinoa:



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