Nutrients in 14 ounces of Buckwheat Flour
Whole-groat Buckwheat Flour.
Macros Ratio
Protein
Fat
Carbs
14%
8%
78%
Macro Nutrients
Buckwheat Flour
Energy1330 kcal
46%
Whole-groat Buckwheat Flour has 1329.59155 kcal of Energy per 14 ounces, which is 46% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat12.3 g
12.7%
Whole-groat Buckwheat Flour has 12.303683 g of Fat per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.7 g
8.4%
Whole-groat Buckwheat Flour has 2.68696561 g of Saturated Fat per 14 ounces, which is 8.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.28 g
17.6%
Whole-groat Buckwheat Flour has 0.28179403 g of Omega 3 per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.5 g
20.5%
Whole-groat Buckwheat Flour has 3.48075161 g of Omega 6 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole-groat Buckwheat Flour has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate280 g
216%
Whole-groat Buckwheat Flour has 280.1667687 g of Carbohydrate per 14 ounces, which is 216% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10.3 g
14.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole-groat Buckwheat Flour has 10.319218 g of Sugars per 14 ounces, which is 14.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information availableSucrose6.75 g
%
Whole-groat Buckwheat Flour has 6.747181 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber39.7 g
104%
Whole-groat Buckwheat Flour has 39.6893 g of Fiber per 14 ounces, which is 104% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein50 g
89.4%
Whole-groat Buckwheat Flour has 50.0878966 g of Protein per 14 ounces, which is 89.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Buckwheat Flour
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Whole-groat Buckwheat Flour has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B11.66 mg
Buy Vegan Vitamin B1
138%
Thiamine
Whole-groat Buckwheat Flour has 1.65504381 mg of Vitamin B1 per 14 ounces, which is 138% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.75 mg
Buy Vegan Vitamin B2
58%
Riboflavin
Whole-groat Buckwheat Flour has 0.7540967 mg of Vitamin B2 per 14 ounces, which is 58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B324.4 mg
Buy Nutritional Yeast naturally rich in vitamin B3
153%
Niacin, nicotinic acid, niacinamide
Whole-groat Buckwheat Flour has 24.4089195 mg of Vitamin B3 per 14 ounces, which is 153% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.75 mg
Buy Nutritional Yeast naturally rich in vitamin B5
35%
Pantothenic acid
Whole-groat Buckwheat Flour has 1.7463292 mg of Vitamin B5 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B62.3 mg
178%
Pyridoxine
Whole-groat Buckwheat Flour has 2.30991726 mg of Vitamin B6 per 14 ounces, which is 178% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B760 μg
200%
Biotin
Whole-groat Buckwheat Flour has 59.930843 μg of Vitamin B7 per 14 ounces, which is 200% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B9214 μg
53.6%
Folates and Folic Acid
Whole-groat Buckwheat Flour has 214.32222 μg of Vitamin B9 per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
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0%
Cobalamin
Whole-groat Buckwheat Flour has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Whole-groat Buckwheat Flour has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Whole-groat Buckwheat Flour has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E1.27 mg
8.47%
Tocopherols and Tocotrienols
Whole-groat Buckwheat Flour has 1.2700576 mg of Vitamin E per 14 ounces, which is 8.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K27.8 μg
23%
Phytomenadione or phylloquinone
Whole-groat Buckwheat Flour has 27.78251 μg of Vitamin K per 14 ounces, which is 23% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Buckwheat Flour
Calcium163 mg
16.3%
Whole-groat Buckwheat Flour has 162.72613 mg of Calcium per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.04 mg
227%
Whole-groat Buckwheat Flour has 2.04399895 mg of Copper per 14 ounces, which is 227% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron16 mg
201%
Whole-groat Buckwheat Flour has 16.1138558 mg of Iron per 14 ounces, which is 201% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium996 mg
237%
Whole-groat Buckwheat Flour has 996.20143 mg of Magnesium per 14 ounces, which is 237% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.06 mg
350%
Whole-groat Buckwheat Flour has 8.0569279 mg of Manganese per 14 ounces, which is 350% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum177 μg
393%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Whole-groat Buckwheat Flour has 177.014278 μg of Molybdenum per 14 ounces, which is 393% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years Phosphorus1338 mg
191%
Whole-groat Buckwheat Flour has 1337.52941 mg of Phosphorus per 14 ounces, which is 191% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2290 mg
67.4%
Whole-groat Buckwheat Flour has 2290.07261 mg of Potassium per 14 ounces, which is 67.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium22.6 μg
41%
Whole-groat Buckwheat Flour has 22.622901 μg of Selenium per 14 ounces, which is 41% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium43.7 mg
2.9%
Whole-groat Buckwheat Flour has 43.65823 mg of Sodium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc12.4 mg
113%
Whole-groat Buckwheat Flour has 12.3830616 mg of Zinc per 14 ounces, which is 113% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water44.3 g
1.2%
Whole-groat Buckwheat Flour has 44.2535695 g of Water per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Whole-groat Buckwheat Flour:
- 14 ounces of Buckwheat Flour has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B7.
- It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K.
- It also has a good amount of Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 14 ounces of Whole-groat Buckwheat Flour:
- 14 ounces of Buckwheat Flour has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus and Zinc.
- It is an excellent source of Potassium and Selenium.
- It also has a good amount of Calcium.
- This cereal has some Sodium.
Macronutrients in 14 ounces of Whole-groat Buckwheat Flour:
- 14 ounces of Buckwheat Flour has outstanding amounts of Carbohydrate, Fiber and Protein.
- It is an excellent source of Omega 6.
- It also has a good amount of Fat, Saturated Fat, Omega 3 and Sugars.
- It has no Sucrose.