CALORIC DENSITY
Quinoa, ckd
Black beans, mature seeds, ckd, bld, wo/salt
1.2
1.32
20137
16015
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 13g
Carbohydrates = 36g
Carbohydrates = 36g
Fat = 3g
Fat = 1g
Fiber = 5g
Fiber = 13g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 7g 13g Carbohydrate 36g 36g Fiber 5g 13g Fat 3g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 9%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 9% 0% Vitamin K 0% 0%
Quinoa have significantly more Vitamins E than black beans. Quinoa are a good source of Magnesium. Quinoa are a great source of Phosphorus, Iron. Black beans are a good source of Thiamin, Magnesium, Phosphorus. Black beans are a great source of Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 18%
Vitamin B1 = 37%
Vitamin B2 = 17%
Vitamin B2 = 8%
Vitamin B3 = 6%
Vitamin B3 = 6%
Vitamin B5 = 0%
Vitamin B5 = 7%
Vitamin B6 = 19%
Vitamin B6 = 10%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 18% 37% Vitamin B2 17% 8% Vitamin B3 6% 6% Vitamin B5 0% 7% Vitamin B6 19% 10% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 0%
Potassium = 8%
Potassium = 15%
Calcium = 6%
Calcium = 8%
Magnesium = 30%
Magnesium = 30%
Phosphorus = 44%
Phosphorus = 37%
Iron = 41%
Iron = 53%
Manganese = 46%
Manganese = 29%
Selenium = 10%
Selenium = 4%
Copper = 32%
Copper = 32%
Zinc = 19%
Zinc = 18%
Sodium 1% 0% Potasium 8% 15% Calcium 6% 8% Magnesium 30% 30% Phosphorus 44% 37% Iron 41% 53% Manganese 46% 29% Selenium 10% 4% Copper 32% 32% Zinc 19% 18%
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pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice 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