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Nutrients in 1 kilogram of Roasted Buckwheat

Roasted Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs
13%
7%
80%
1 kg ▼

Macro Nutrients

Roasted Buckwheat
Energy3460 kcal
119%
Roasted Buckwheat Groats have 3460 kcal of Energy per 1 kilogram, which is 119% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat27 g
28%
Roasted Buckwheat Groats have 27.1 g of Fat per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat5.9 g
18.5%
Roasted Buckwheat Groats have 5.91 g of Saturated Fat per 1 kilogram, which is 18.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.62 g
38.8%
Roasted Buckwheat Groats have 0.62 g of Omega 3 per 1 kilogram, which is 38.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 67.66 g
45%
Roasted Buckwheat Groats have 7.66 g of Omega 6 per 1 kilogram, which is 45% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate750 g
577%
Roasted Buckwheat Groats have 749.5 g of Carbohydrate per 1 kilogram, which is 577% 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
Fiber103 g
271%
Roasted Buckwheat Groats have 103 g of Fiber per 1 kilogram, which is 271% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein117 g
209%
Roasted Buckwheat Groats have 117.3 g of Protein per 1 kilogram, which is 209% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.24 mg
187%
Thiamine
Roasted Buckwheat Groats have 2.24 mg of Vitamin B1 per 1 kilogram, which is 187% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.7 mg
208%
Riboflavin
Roasted Buckwheat Groats have 2.71 mg of Vitamin B2 per 1 kilogram, which is 208% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B351.4 mg
321%
Niacin, nicotinic acid, niacinamide
Roasted Buckwheat Groats have 51.35 mg of Vitamin B3 per 1 kilogram, which is 321% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B512.3 mg
246%
Pantothenic acid
Roasted Buckwheat Groats have 12.3 mg of Vitamin B5 per 1 kilogram, which is 246% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.53 mg
272%
Pyridoxine
Roasted Buckwheat Groats have 3.53 mg of Vitamin B6 per 1 kilogram, which is 272% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9420 μg
105%
Folates and Folic Acid
Roasted Buckwheat Groats have 420 μg of Vitamin B9 per 1 kilogram, which is 105% 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 1 kilogram, 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 1 kilogram, 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 1 kilogram, 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
Calcium170 mg
17%
Roasted Buckwheat Groats have 170 mg of Calcium per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.24 mg
693%
Roasted Buckwheat Groats have 6.24 mg of Copper per 1 kilogram, which is 693% 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
Iron24.7 mg
309%
Roasted Buckwheat Groats have 24.7 mg of Iron per 1 kilogram, which is 309% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2210 mg
526%
Roasted Buckwheat Groats have 2210 mg of Magnesium per 1 kilogram, which is 526% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese16 mg
703%
Roasted Buckwheat Groats have 16.18 mg of Manganese per 1 kilogram, which is 703% 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
Phosphorus3190 mg
456%
Roasted Buckwheat Groats have 3190 mg of Phosphorus per 1 kilogram, which is 456% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3200 mg
94%
Roasted Buckwheat Groats have 3200 mg of Potassium per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium84 μg
153%
Roasted Buckwheat Groats have 84 μg of Selenium per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium110 mg
7.33%
Roasted Buckwheat Groats have 110 mg of Sodium per 1 kilogram, which is 7.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc24 mg
220%
Roasted Buckwheat Groats have 24.2 mg of Zinc per 1 kilogram, which is 220% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water84 g
2.27%
Roasted Buckwheat Groats have 84.1 g of Water per 1 kilogram, which is 2.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Roasted Buckwheat Groats:
Minerals in 1 kilogram of Roasted Buckwheat Groats:
Macronutrients in 1 kilogram of Roasted Buckwheat Groats:



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