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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Grains

Quinoa

1 cup, cooked · 140 g per serving
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Stands out per serving
  • Manganese38%
  • Phosphorus30%
  • Copper30%
  • Magnesium21%
  • Manganese38%
  • Phosphorus30%
  • Copper30%
  • Magnesium21%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
0%
Vitamin D
0%
Vitamin E
6%
Vitamin K
0%

Water-soluble vitamins

Vitamin C
0%
Thiamin (B1)
12%
Riboflavin (B2)
12%
Niacin (B3)
4%
Pantothenic acid (B5)
No data
Vitamin B6
13%
Folate (B9)
15%
Vitamin B12
0%
Choline
6%

Minerals

Calcium
2%
Iron
14%
Magnesium
21%
Phosphorus
30%
Potassium
7%
Zinc
9%
Copper
30%
Manganese
38%
Selenium
7%
Not a source of: Vitamin A, Vitamin D, Vitamin K, Vitamin C, Vitamin B12 (0% per serving, according to USDA FoodData Central).

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Not a source of: Vitamin A, Vitamin D, Vitamin K, Vitamin C, Vitamin B12 (0% per serving, according to USDA FoodData Central).
Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.