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Nutrients in 14 ounces of Roasted Buckwheat

Roasted Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs
13%
7%
80%
14 oz ▼

Macro Nutrients

Roasted Buckwheat
Energy1373 kcal
47.4%
Roasted Buckwheat Groats have 1373.24978 kcal of Energy per 14 ounces, which is 47.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat10.8 g
11%
Roasted Buckwheat Groats have 10.7558003 g of Fat per 14 ounces, which is 11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.35 g
7.33%
Roasted Buckwheat Groats have 2.34563763 g of Saturated Fat per 14 ounces, which is 7.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.25 g
15.4%
Roasted Buckwheat Groats have 0.24607366 g of Omega 3 per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.04 g
18%
Roasted Buckwheat Groats have 3.04020038 g of Omega 6 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Roasted Buckwheat Groats have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate297 g
229%
Roasted Buckwheat Groats have 297.4713035 g of Carbohydrate per 14 ounces, which is 229% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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 available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber41 g
108%
Roasted Buckwheat Groats have 40.879979 g of Fiber per 14 ounces, which is 108% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein46.6 g
83%
Roasted Buckwheat Groats have 46.5555489 g of Protein per 14 ounces, which is 83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Roasted Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Roasted Buckwheat Groats have 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
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Vitamin B10.89 mg
74%
Thiamine
Roasted Buckwheat Groats have 0.88904032 mg of Vitamin B1 per 14 ounces, which is 74% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.08 mg
82.7%
Riboflavin
Roasted Buckwheat Groats have 1.07558003 mg of Vitamin B2 per 14 ounces, which is 82.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B320.4 mg
127%
Niacin, nicotinic acid, niacinamide
Roasted Buckwheat Groats have 20.38045555 mg of Vitamin B3 per 14 ounces, which is 127% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.9 mg
98%
Pantothenic acid
Roasted Buckwheat Groats have 4.8817839 mg of Vitamin B5 per 14 ounces, which is 98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.4 mg
108%
Pyridoxine
Roasted Buckwheat Groats have 1.40103229 mg of Vitamin B6 per 14 ounces, which is 108% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9167 μg
41.7%
Folates and Folic Acid
Roasted Buckwheat Groats have 166.69506 μg of Vitamin B9 per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Roasted Buckwheat Groats have 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
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Vitamin C0 mg
0%
Ascorbic acid
Roasted Buckwheat Groats have 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
0%
Calciferol, cholecalciferol, ergocalciferol
Roasted Buckwheat Groats have 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
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Roasted Buckwheat
Calcium67.5 mg
6.75%
Roasted Buckwheat Groats have 67.47181 mg of Calcium per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.48 mg
275%
Roasted Buckwheat Groats have 2.47661232 mg of Copper per 14 ounces, which is 275% 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 available
Iron9.8 mg
123%
Roasted Buckwheat Groats have 9.8032571 mg of Iron per 14 ounces, which is 123% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium877 mg
209%
Roasted Buckwheat Groats have 877.13353 mg of Magnesium per 14 ounces, which is 209% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.42 mg
279%
Roasted Buckwheat Groats have 6.42172874 mg of Manganese per 14 ounces, which is 279% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1266 mg
181%
Roasted Buckwheat Groats have 1266.08867 mg of Phosphorus per 14 ounces, which is 181% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1270 mg
37.4%
Roasted Buckwheat Groats have 1270.0576 mg of Potassium per 14 ounces, which is 37.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium33.3 μg
60.6%
Roasted Buckwheat Groats have 33.339012 μg of Selenium per 14 ounces, which is 60.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium43.7 mg
2.9%
Roasted Buckwheat Groats have 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
Zinc9.6 mg
87.3%
Roasted Buckwheat Groats have 9.6048106 mg of Zinc per 14 ounces, which is 87.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water33.4 g
0.9%
Roasted Buckwheat Groats have 33.3787013 g of Water per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Roasted Buckwheat Groats:
Minerals in 14 ounces of Roasted Buckwheat Groats:
Macronutrients in 14 ounces of Roasted Buckwheat Groats:



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