Nutrients in 7 ounces of Raw Quinoa
Quinoa, uncooked (Chenopodium quinoa Willd.).
Macros Ratio
Protein
Fat
Carbs
15%
15%
70%
Macro Nutrients
Raw Quinoa
Energy730 kcal
25%
Raw Quinoa has 730.28312 kcal of Energy per 7 ounces, which is 25% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat12 g
12.4%
Raw Quinoa has 12.04570255 g of Fat per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.4 g
4.38%
Raw Quinoa has 1.40103229 g of Saturated Fat per 7 ounces, which is 4.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.52 g
32.2%
Raw Quinoa has 0.5159609 g of Omega 3 per 7 ounces, which is 32.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 65.9 g
34.8%
Raw Quinoa has 5.907752305 g of Omega 6 per 7 ounces, which is 34.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate127 g
98%
Raw Quinoa has 127.3232744 g of Carbohydrate per 7 ounces, which is 98% 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 availableFiber14 g
36.6%
Raw Quinoa has 13.891255 g of Fiber per 7 ounces, which is 36.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein28 g
50%
Raw Quinoa has 28.0206458 g of Protein per 7 ounces, which is 50% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Buy premium vegan protein powder
Vitamins
Raw Quinoa
Vitamin A2 μg
Buy Preformed Vegan Vitamin A
0.22%
RAE, retinol activity equivalents
Raw Quinoa has 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.71 mg
Buy Vegan Vitamin B1
59.5%
Thiamine
Raw Quinoa has 0.7144074 mg of Vitamin B1 per 7 ounces, which is 59.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.63 mg
Buy Vegan Vitamin B2
48.5%
Riboflavin
Raw Quinoa has 0.63105987 mg of Vitamin B2 per 7 ounces, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B33 mg
Buy Nutritional Yeast naturally rich in vitamin B3
19%
Niacin, nicotinic acid, niacinamide
Raw Quinoa has 3.0163868 mg of Vitamin B3 per 7 ounces, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.53 mg
Buy Nutritional Yeast naturally rich in vitamin B5
30.6%
Pantothenic acid
Raw Quinoa has 1.53200698 mg of Vitamin B5 per 7 ounces, which is 30.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.97 mg
74.3%
Pyridoxine
Raw Quinoa has 0.966434455 mg of Vitamin B6 per 7 ounces, which is 74.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9365 μg
91%
Folates and Folic Acid
Raw Quinoa has 365.14156 μg of Vitamin B9 per 7 ounces, which is 91% 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 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E4.84 mg
32.3%
Tocopherols and Tocotrienols
Raw Quinoa has 4.8420946 mg of Vitamin E per 7 ounces, which is 32.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Raw Quinoa
Calcium93 mg
9.33%
Raw Quinoa has 93.269855 mg of Calcium per 7 ounces, which is 9.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.17 mg
130%
Raw Quinoa has 1.17083435 mg of Copper per 7 ounces, which is 130% 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 availableIron9.07 mg
113%
Raw Quinoa has 9.06900505 mg of Iron per 7 ounces, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium391 mg
93%
Raw Quinoa has 390.939605 mg of Magnesium per 7 ounces, which is 93% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.03 mg
175%
Raw Quinoa has 4.034417345 mg of Manganese per 7 ounces, which is 175% 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 availablePhosphorus907 mg
130%
Raw Quinoa has 906.900505 mg of Phosphorus per 7 ounces, which is 130% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1117 mg
33%
Raw Quinoa has 1117.253795 mg of Potassium per 7 ounces, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium17 μg
30.7%
Raw Quinoa has 16.8679525 μg of Selenium per 7 ounces, which is 30.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Raw Quinoa has 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.15 mg
56%
Raw Quinoa has 6.1518415 mg of Zinc per 7 ounces, which is 56% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water26.4 g
0.71%
Raw Quinoa has 26.3536952 g of Water per 7 ounces, which is 0.71% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Quinoa:
- 7 ounces of Raw Quinoa has outstanding amounts of Vitamin B9.
- It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E.
- It also has a good amount of Vitamin B3.
- It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.
Minerals in 7 ounces of Raw Quinoa:
- 7 ounces of Raw Quinoa has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
- It is an excellent source of Potassium, Selenium and Zinc.
- It also has a good amount of Calcium.
- It has no Sodium.
Macronutrients in 7 ounces of Raw Quinoa:
- 7 ounces of Raw 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.
- This cereal has some Saturated Fat.