The flakes are great for adding to recipes such as pancakes and muffins too, providing a nice protein kick to the recipe.An uncooked 1/4 cup of quinoa contains: 48% DV manganese, 22.3% DV magnesium, 21.8% DV iron, 18.8% DV tryptophan, 17.5% DV copper, 17.4% DV phosphorusThe nitty gritty on quinoa - This grain is actually not a grain at all, it is the seed of a plant related to leafy green veggie