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Nutrients in 1 pound of Boiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs
14%
6%
80%
1 lb ▼

Macro Nutrients

Boiled Buckwheat
Energy417 kcal
14.4%
Cooked Buckwheat Groats have 417.30464 kcal of Energy per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.8 g
2.9%
Cooked Buckwheat Groats have 2.8122704 g of Fat per 1 pound, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.61 g
1.9%
Cooked Buckwheat Groats have 0.60781328 g of Saturated Fat per 1 pound, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.064 g
3.97%
Cooked Buckwheat Groats have 0.06350288 g of Omega 3 per 1 pound, which is 3.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.79 g
4.64%
Cooked Buckwheat Groats have 0.78925008 g of Omega 6 per 1 pound, which is 4.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Buckwheat Groats have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate90 g
69.6%
Cooked Buckwheat Groats have 90.4462448 g of Carbohydrate per 1 pound, which is 69.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.1 g
5.63%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Buckwheat Groats have 4.082328 g of Sugars per 1 pound, which is 5.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.45 g
0.63%
≤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]
Cooked Buckwheat Groats have 0.453592 g of Fructose per 1 pound, which is 0.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.91 g
%
Cooked Buckwheat Groats have 0.907184 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.8 g
%
Cooked Buckwheat Groats have 1.814368 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12.2 g
32.2%
Cooked Buckwheat Groats have 12.246984 g of Fiber per 1 pound, which is 32.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.3 g
27.4%
Cooked Buckwheat Groats have 15.3314096 g of Protein per 1 pound, which is 27.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Buckwheat Groats have 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg
15%
Thiamine
Cooked Buckwheat Groats have 0.1814368 mg of Vitamin B1 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
13.6%
Riboflavin
Cooked Buckwheat Groats have 0.17690088 mg of Vitamin B2 per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.26 mg
26.6%
Niacin, nicotinic acid, niacinamide
Cooked Buckwheat Groats have 4.2637648 mg of Vitamin B3 per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg
32.6%
Pantothenic acid
Cooked Buckwheat Groats have 1.62839528 mg of Vitamin B5 per 1 pound, which is 32.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg
27%
Pyridoxine
Cooked Buckwheat Groats have 0.34926584 mg of Vitamin B6 per 1 pound, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B963.5 μg
16%
Folates and Folic Acid
Cooked Buckwheat Groats have 63.50288 μg of Vitamin B9 per 1 pound, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Buckwheat Groats have 0 μg of Vitamin B12 per 1 pound, 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
Cooked Buckwheat Groats have 0 mg of Vitamin C per 1 pound, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Buckwheat Groats have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.41 mg
2.72%
Tocopherols and Tocotrienols
Cooked Buckwheat Groats have 0.4082328 mg of Vitamin E per 1 pound, which is 2.72% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8.6 μg
7.2%
Phytomenadione or phylloquinone
Cooked Buckwheat Groats have 8.618248 μg of Vitamin K per 1 pound, which is 7.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Buckwheat
Calcium31.8 mg
3.18%
Cooked Buckwheat Groats have 31.75144 mg of Calcium per 1 pound, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.66 mg
73.6%
Cooked Buckwheat Groats have 0.66224432 mg of Copper per 1 pound, which is 73.6% 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
Iron3.63 mg
45.4%
Cooked Buckwheat Groats have 3.628736 mg of Iron per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium231 mg
55%
Cooked Buckwheat Groats have 231.33192 mg of Magnesium per 1 pound, which is 55% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.83 mg
79.5%
Cooked Buckwheat Groats have 1.82797576 mg of Manganese per 1 pound, which is 79.5% 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
Phosphorus318 mg
45.4%
Cooked Buckwheat Groats have 317.5144 mg of Phosphorus per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium399 mg
11.7%
Cooked Buckwheat Groats have 399.16096 mg of Potassium per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.98 μg
18%
Cooked Buckwheat Groats have 9.979024 μg of Selenium per 1 pound, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium18 mg
1.2%
Cooked Buckwheat Groats have 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.77 mg
25%
Cooked Buckwheat Groats have 2.7669112 mg of Zinc per 1 pound, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water343 g
9.27%
Cooked Buckwheat Groats have 343.0516296 g of Water per 1 pound, which is 9.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Cooked Buckwheat Groats:
Minerals in 1 pound of Cooked Buckwheat Groats:
Macronutrients in 1 pound of Cooked Buckwheat Groats:



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