Quinoa, cooked

USDA FDC ID: 170148.0

Nutrient Breakdown

% Daily Value based on NIH RDA for adults 19–50

NutrientAmount♂ Male DV♀ Female DV

Phosphorus

per 100g

1650mg

♂ Male236%

♀ Female236%

Phosphorus

per 100g

1650mg

236%

Potassium

per 100g

1200mg

♂ Male35%

♀ Female46%

Potassium

per 100g

1200mg

35%

46%

Magnesium

per 100g

700mg

♂ Male167%

♀ Female219%

Magnesium

per 100g

700mg

167%

219%

Folate (B9)

per 100g

110mcg

♂ Male27%

♀ Female27%

Folate (B9)

per 100g

110mcg

27%

Calcium

per 100g

70mg

♂ Male7%

♀ Female7%

Calcium

per 100g

70mg

Zinc

per 100g

9.9mg

♂ Male90%

♀ Female124%

Zinc

per 100g

9.9mg

90%

124%

Niacin (B3)

per 100g

9.2mg

♂ Male57%

♀ Female66%

Niacin (B3)

per 100g

9.2mg

57%

66%

Iron

per 100g

7.95mg

♂ Male99%

♀ Female44%

Iron

per 100g

7.95mg

99%

44%

Manganese

per 100g

7.6mg

♂ Male330%

♀ Female422%

Manganese

per 100g

7.6mg

330%

422%

Copper

per 100g

1.6mg

♂ Male178%

♀ Female178%

Copper

per 100g

1.6mg

178%

Thiamin (B1)

per 100g

1.27mg

♂ Male106%

♀ Female115%

Thiamin (B1)

per 100g

1.27mg

106%

115%

Vitamin A

per 100g

1mcg

♂ Male0%

♀ Female0%

Vitamin A

per 100g

1mcg

Vitamin E

per 100g

0.8mg

♂ Male5%

♀ Female5%

Vitamin E

per 100g

0.8mg

Vitamin B6

per 100g

0.6mg

♂ Male46%

♀ Female46%

Vitamin B6

per 100g

0.6mg

46%

Vitamin C

per 100g

0.5mg

♂ Male1%

♀ Female1%

Vitamin C

per 100g

0.5mg

Riboflavin (B2)

per 100g

0.28mg

♂ Male22%

♀ Female25%

Riboflavin (B2)

per 100g

0.28mg

22%

25%

Percent Daily Values are based on NIH Recommended Dietary Allowances (RDA) for adults aged 19–50. Individual needs may vary based on age, health conditions, and other factors.

Rich In

Phosphorus

1650 mg

Potassium

1200 mg

Magnesium

700 mg

Folate (B9)

110 mcg

Calcium

70 mg

Zinc

9.9 mg

Niacin (B3)

9.2 mg

Iron

7.95 mg