Iron in Flour, quinoa

4.5 mg

57% of the RDA for adult men (8 mg) , 25% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Magnesium > 96% Manganese > 95% Phosphorus > 93% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Carbohydrate 69.5 g
> 88%
Dietary Fiber 6.3 g
> 84%
Protein 11.9 g
> 55%
Fats
Total Fat 6.6 g
> 55%
Vitamins
Biotin (B7) 26.3 µg
> 91%
Thiamine (B1) 0.3 mg
> 84%
Riboflavin (B2) 0.3 mg
> 83%
Vitamin B6 0.2 mg
> 59%
Minerals
Magnesium 163.8 mg
> 96%
Manganese 2.0 mg
> 95%
Phosphorus 369.3 mg
> 93%
Potassium 550.9 mg
> 93%
Copper 0.5 mg
> 92%
Zinc 2.8 mg
> 72%
Calcium 37.6 mg
> 64%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Grains rankings
Iron in foods Flour, quinoa Per 100g · USDA FoodData Central