▁leaves ▁and ▁st ems ▁of ▁all ▁species ▁of ▁the ▁genus ▁Chen op od ium , ▁and ▁in ▁the ▁related ▁gener a ▁of ▁the ▁family ▁Am ar anth aceae . ▁The ▁ris ks ▁associated ▁with ▁qu ino a ▁are ▁minimal , ▁provided ▁those ▁parts ▁are ▁properly ▁prepared ▁and ▁the ▁leaves ▁are ▁not ▁e aten ▁to ▁excess . ▁ ▁N ut r itional ▁value ▁ ▁Raw , ▁un co oked ▁qu ino a ▁is ▁ 1 3 % ▁water , ▁ 6 4 % ▁car bo h yd r ates , ▁ 1 4 % ▁protein , ▁and ▁ 6 % ▁fat . ▁N ut r itional ▁evalu ations ▁indicate ▁that ▁a ▁ ▁serving ▁of ▁raw ▁qu ino a ▁se eds ▁is ▁a ▁rich ▁source ▁( 2 0 % ▁or ▁higher ▁of ▁the ▁Daily ▁Value , ▁D V ) ▁of ▁protein , ▁di et ary ▁fi ber , ▁several ▁B ▁vit am ins , ▁including ▁ 4 6 %   D V ▁for ▁fol ate , ▁and ▁the ▁di et ary ▁min er als ▁mag nes ium , ▁ph osph orus , ▁and ▁mang an ese . ▁ ▁After ▁cook ing , ▁which ▁is ▁the ▁typical ▁prepar ation ▁for ▁e ating ▁the ▁se eds , ▁qu ino a ▁is ▁ 7 2 % ▁water , ▁ 2 1 % ▁car bo h yd r ates , ▁ 4 % ▁protein , ▁and ▁ 2 % ▁fat . ▁In ▁a ▁ ▁serving , ▁cook ed ▁qu ino a ▁provides ▁ ▁and ▁is ▁a ▁rich ▁source ▁of