Quinoa, uncooked
228g (1.3 cup)
👎
👍
Fat
Carbs
Sugars
Starch
Fibers
Protein
Water
Energy
Trp
Thr
Ile
Leu
Lys
Met
P+T
Val
His
Cys
Ca
Cu
F
Fe
Mg
Mn
P
K
Se
Na
Zn
A
E
D
C
B1
B2
B3
B5
B6
B9
B12
Chol
K+K
Ω6
Ω3
E+D
Trns
Sat
| Macro Nutrients | |||
|---|---|---|---|
| Fat | 18.0 % | 18.0% of 76.8 g RDA | |
| Carbs | 42.3 % | 42.3% of 346 g AI | |
| Sugars | ? % | ? % of 32.5 g RDA | |
| Starch | 43.2 % | 43.2% of 275 g deducted | |
| Fibers | 41.9 % | 41.9% of 38.0 g AI | |
| Protein | 53.6 % | 53.6% of 60.0 g RDA | |
| Water | 0.817 % | 0.817% of 3700 g AI | |
| Energy | 33.3 % | 33.3% of 2514 kcal DRI | |
| Essential Proteins | |||
|---|---|---|---|
| Tryptophan | 127 % | 127% of 0.3 g RDA | |
| Threonine | 85.2 % | 85.2% of 1.13 g RDA | |
| Isoleucine | 76.5 % | 76.5% of 1.50 g RDA | |
| Leucine | 65.4 % | 65.4% of 2.93 g RDA | |
| Lysine | 77.5 % | 77.5% of 2.25 g RDA | |
| Methionine | 93.8 % | 93.8% of 0.75 g RDA | |
|
Phenylalanine + Tyrosine |
104 % | 104% of 1.88 g RDA | |
| Valine | 69.4 % | 69.4% of 1.95 g RDA | |
| Histidine | 124 % | 124% of 0.75 g RDA | |
| Cysteine | 154 % | 154% of 0.3 g RDA | |
| Minerals | |||
|---|---|---|---|
| Calcium, Ca | 10.7 % | 10.7% of 1000 mg AI | |
| Copper, Cu | 149 % | 149% of 0.9 mg RDA | |
| Fluoride, F | ? % | ? % of 4000 µg AI | |
| Iron, Fe | 130 % | 130% of 8.00 mg RDA | |
| Magnesium, Mg | 107 % | 107% of 420 mg RDA | |
| Manganese, Mn | 201 % | 201% of 2.30 mg AI | |
| Phosphorus; P | 149 % | 149% of 700 mg RDA | |
| Potassium, K | 27.3 % | 27.3% of 4700 mg AI | |
| Selenium, Se | 35.2 % | 35.2% of 55.0 µg RDA | |
| Sodium, Na | 0.759 % | 0.759% of 1500 mg AI | |
| Zinc, Zn | 64.2 % | 64.2% of 11.0 mg RDA | |
| Vitamins | |||
|---|---|---|---|
| Vit A | 0.253 % | 0.253% of 900 µg RDA | |
|
Vit E + Vit E add. |
37.0 % | 37.0% of 15.0 mg RDA | |
| Vit D | 0 % | 0% of 600 IU AI | |
| Vit C | ? % | ? % of 90.0 mg RDA | |
| Vit B1 | 68.3 % | 68.3% of 1.20 mg RDA | |
| Vit B2 | 55.7 % | 55.7% of 1.30 mg RDA | |
| Vit B3 | 21.6 % | 21.6% of 16.0 mg RDA | |
| Vit B5 | 35.2 % | 35.2% of 5.00 mg AI | |
| Vit B6 | 85.3 % | 85.3% of 1.30 mg RDA | |
| Vit B9 | 105 % | 105% of 400 µg RDA | |
|
Vit B12 + Vit B12 add. |
0 % | 0% of 2.40 µg RDA | |
| Choline | 29.1 % | 29.1% of 550 mg AI | |
|
Vit K1 + Vit K2 |
0 % | 0% of 120 µg AI | |
| Essential Omega fatty acids | |||
|---|---|---|---|
| Ω6 Essential LA | ? % | ? % of 11.2 g AI | |
| Ω3 Essential ALA | ? % | ? % of 1.40 g AI | |
|
Ω3 ~Essential EPA + Ω3 ~Essential DHA |
0 % | 0% of 0.25 g AI | |
| Undesired nutrients | |||
|---|---|---|---|
| Trans Fat | ? % | ? % of 2.79 g MAX | |
| Saturated Fat | 11.5 % | 11.5% of 14.0 g MAX | |
1/3* daily energy requirement
Set automatically to 1/3 daily energy requirement.
*Presuming 3 equal meals a day
Macro Nutrient
Carbs
146g
64.0% of total weight
64.0% of total weight
Total carbs = sugars + starch + fiber
Macro Nutrient
Water
30.2g
13.0% of total weight
13.0% of total weight
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Macro Nutrient
Starch
119g
52.0% of total weight
52.0% of total weight
Starches are your main long term energy source
Macro Nutrient
Fibers
15.9g
7.00% of total weight
7.00% of total weight
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Unknown
0.50000000000001%
Macro Nutrients
Fat
13.8 g
18.0% of 76.8 kcal RDA
28% of total calories
Macro Nutrients
Carbs
146 g
42.3% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber
Total carbs = sugars + starch + fiber
Macro Nutrients
Sugars
? g
? % of 32.5 g RDA
5% of total calories
Non-added sugars or natural sugars!
Non-added sugars or natural sugars!
Macro Nutrients
Starch
119 g
43.2% of 275 g deducted
Starches are your main long term energy source
Macro Nutrients
Fibers
15.9 g
41.9% of 38.0 g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.
Macro Nutrients
Protein
32.2 g
53.6% of 60.0 g RDA
0.8g per kg body weight
Macro Nutrients
Water
30.2 g
0.817% of 3700 g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.
Essential Proteins
Tryptophan
0.38 g
127% of 0.3 g RDA
0.004g per kg body weight
Essential Proteins
Threonine
0.959 g
85.2% of 1.13 g RDA
0.02g per kg body weight
Essential Proteins
Isoleucine
1.15 g
76.5% of 1.50 g RDA
0.02g per kg body weight
Essential Proteins
Leucine
1.91 g
65.4% of 2.93 g RDA
0.04g per kg body weight
Essential Proteins
Lysine
1.74 g
77.5% of 2.25 g RDA
0.03g per kg body weight
Essential Proteins
Methionine
0.704 g
93.8% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Phenylalanine
1.35 g
Tyrosine
0.608 g
104% of 1.88 g RDA
0.03g per kg body weight
Essential Proteins
Valine
1.35 g
69.4% of 1.95 g RDA
0.03g per kg body weight
Essential Proteins
Histidine
0.927 g
124% of 0.75 g RDA
0.01g per kg body weight
Essential Proteins
Cysteine
0.462 g
154% of 0.3 g RDA
0.004g per kg body weight
Essential Omega fatty acids
Ω6 Essential LA
? g
? % of 11.2 g AI
4% of total calories
Essential Omega fatty acids
Ω3 Essential ALA
? g
? % of 1.40 g AI
Rarer for vegans
1% of total calories
Essential Omega fatty acids
Ω3 ~Essential EPA
0 g
Ω3 ~Essential DHA
0.107 g
0% of 0.25 g AI
Rarer for vegans
Undesired nutrients
Saturated Fat
1.61 g
11.5% of 14.0 g MAX
5% of total calories
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