Quinoa an Excellent Source of Carbohydrates

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If you’ve been searching for an alternative to rice and pasta to fuel your body, then Quinoa may just be the answer. This grain which is mostly native to South America looks somewhat like couscous, and can be cooked like rice. With a high percentage of complex carbohydrates, and no vitamin K, Quinoa is the perfect food to supply your body with usable energy and not trigger arm pump. Exceeding 125 mcg of vitamin K each day can contribute to changes in blood viscosity, that may trigger arm pump in action sports athletes.

Canadian Motocross Pro Liam O’Farrell swears by Quinoa, so for years now, we’ve been incorporating it into our athlete’s nutrition plans. It’s as easy to cook as rice or pasta and as a bonus to it being a great carbohydrate source, it’s packed with Potassium, high in fiber and has 13 grams of protein per 100 gram serving.

If you are looking for an alternative to the traditional carbohydrates such as potatoes, rice and pasta, substitute quinoa to enjoy all the benefits that are packed into this grain.

Nutrition Facts
Serving Size:   (100 grams)
Amount Per Serving
Calories: 374
% Daily Value*
Total Fat 6g 8%
   Saturated Fat 1g 2%
Cholesterol 0 mg 0%
Sodium 21 mg 0%
Total Carbohydrates 69 g 22%
   Dietary Fiber 6 g ~
   Sugars 0 g ~
Protein 13 g 26%
 
Vitamin A 0%   Vitamin C 0%
Iron 51%   Calcium 6%
 
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

 

Vitamins

%DV
Vitamin A 0 IU 0%
Retinol 0 mcg  
   Retional Activity Equivalent 0 mcg  
   Alpha Carotene 0 mcg  
   Beta Carotene 0 mcg  
   Beta Cryptoxanthin 0 mcg  
   Lycopene 0 mcg  
   Lutein + Zeaxanthin 0 mcg  
Vitamin C 0 mg 0%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
Thiamin 0.198 mg 13%
Riboflavin 0.396 mg 23%
Niacin 2.93 mg 14%
Vitamin B6 0.223 mg 11%
Vitamin B12 0 mcg 0%
Folate 49 mcg 12%
   Food Folate 49 5.6 mcg ~
   Folic Acid 0 mcg ~
   Dietary Folate Equivalents 49 mcg ~
Pantothenic Acid 1.047 mcg 10%
 

Minerals

%DV
Calcium 60 mg 6%
Iron 9.25 mg 51%
Magnesium 210 mg 52%
Phosphorus 410 mg 41%
Potassium 740 mg 30%
Sodium 21 mg 0%
Zinc 3.3 mg 22%
Copper 0.82 mg 41%
Manganese 2.26 mg 112%
Selenium 0 mcg 0%
 

Fats

%DV
Total Fat 5.8 mg 8%
Saturated Fat 0.59 mg 2%
Monounsaturated Fat 1.535 mg ~
Polyunsaturated Fat 2.347 mg ~

For some great Quinoa recipes, check out Allrecipes.com by clicking here.