BNI™ 010.17-f: Quinoa (USDA)

refBNI™ 10.17-f: Quinoa, uncooked, USDA, 2013.

Quinoa, uncooked (cooking increases volume by a factor of three, approximately).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 14.1 56.4 15.3 20.0 73.6 18.4
Carbohydrate 64.2 256.8 69.8 55.0 202.5 50.6
Sugar* 8.2 32.8 8.9 < 10.0 < 36.8 < 9.2
Fat 6.1 54.9 14.9 25.0 92.0 10.2
Saturated fat 0.7 6.3 1.7 < 10.0 < 36.8 < 4.1
Fiber 7.0 - 23.3 18.4 - 5.5
Sodium 0.005 - 0.3 < 18.4 - < 0.368
Misc 8.6 - - - - 14.9
Total 100.0 368.1 100.0 100.0 368.1 100.0
kJul - 1540.1 - - 1540.1 -
*Sugar content not provided on the nutrition report; estimated from Ceres Organics.
Nutritional balance (100g)
о (ok) Slightly low in protein
x (bad) High in carbohydrate
о (ok) Slightly high in sugar
x (bad) Very low in fat
(good) Very low in saturated fat
(good) Adequate in fiber
(good) Extremely low in sodium
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% * *
20% * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10% *
15%   
20%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * *
kcal per serving = 368.1 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 10.17
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 10.17
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 18.7 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 18.7 kcal Reduce BNI to 5.09
Burn those kcal out doing… 374 steps
or 6 minutes slow walking (~3.2km/h)
or 4 minutes fast walking (~5.6km/h)
or 2 minutes jogging (~8km/h)
or 4 minutes leisure cycling (<16km/h)
or 2 minutes swimming
or 2 minutes stair treadmill
Reduce kcal to 349.4 kcal per serving All reduce BNI to 5.09
349.4 kcal = energy for approximately 210 minutes (~ 3.5 hours)

References

UNITED STATES DEPARTMENT OF AGRICULTURE (2013). 20035, Quinoa, uncooked. USDA National Nutrient Database for Standard Reference, Release 26.


Author

Jose D PEREZGONZALEZ (2014). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.