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Nutrients in 300 calories of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

Weight per 300 Calories

Buckwheat
87.5g

Buckwheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
8%
78%
300 kcal ▼

Macro Nutrients

Buckwheat
Energy300 kcal
10.3%
Buckwheat has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.97 g
3.07%
Buckwheat has 2.9737609329446 g of Fat per 300 calories, which is 3.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.65 g
2.03%
Buckwheat has 0.64810495626822 g of Saturated Fat per 300 calories, which is 2.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.068 g
4.26%
Buckwheat has 0.068221574344023 g of Omega 3 per 300 calories, which is 4.26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.84 g
4.94%
Buckwheat has 0.84052478134111 g of Omega 6 per 300 calories, which is 4.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Buckwheat has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate62.5 g
48%
Buckwheat has 62.536443148688 g of Carbohydrate per 300 calories, which is 48% 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
Fiber8.75 g
23%
Buckwheat has 8.7463556851312 g of Fiber per 300 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.6 g
20.7%
Buckwheat has 11.588921282799 g of Protein per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Buckwheat has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.088 mg
7.36%
Thiamine
Buckwheat has 0.088338192419825 mg of Vitamin B1 per 300 calories, which is 7.36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg
28.6%
Riboflavin
Buckwheat has 0.37172011661808 mg of Vitamin B2 per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.14 mg
38.4%
Niacin, nicotinic acid, niacinamide
Buckwheat has 6.1399416909621 mg of Vitamin B3 per 300 calories, which is 38.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.08 mg
21.5%
Pantothenic acid
Buckwheat has 1.0758017492711 mg of Vitamin B5 per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg
14%
Pyridoxine
Buckwheat has 0.18367346938776 mg of Vitamin B6 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B716.3 μg
54.2%
Biotin
Buckwheat has 16.268221574344 μg of Vitamin B7 per 300 calories, which is 54.2% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B926.2 μg
6.56%
Folates and Folic Acid
Buckwheat has 26.239067055394 μg of Vitamin B9 per 300 calories, which is 6.56% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Buckwheat has 0 μg of Vitamin B12 per 300 calories, 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
Buckwheat has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Buckwheat has 0 IU of Vitamin D per 300 calories, 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

Buckwheat
Calcium15.7 mg
1.57%
Buckwheat has 15.743440233236 mg of Calcium per 300 calories, which is 1.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.96 mg
107%
Buckwheat has 0.96209912536443 mg of Copper per 300 calories, which is 107% 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
Iron1.92 mg
24%
Buckwheat has 1.9241982507289 mg of Iron per 300 calories, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium202 mg
48%
Buckwheat has 202.04081632653 mg of Magnesium per 300 calories, which is 48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.14 mg
49.4%
Buckwheat has 1.1370262390671 mg of Manganese per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum48.3 μg
107%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Buckwheat has 48.279883381924 μg of Molybdenum per 300 calories, which is 107% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus303 mg
43.4%
Buckwheat has 303.49854227405 mg of Phosphorus per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium402 mg
12%
Buckwheat has 402.33236151604 mg of Potassium per 300 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.26 μg
13%
Buckwheat has 7.2594752186589 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0.87 mg
0.058%
Buckwheat has 0.87463556851312 mg of Sodium per 300 calories, which is 0.058% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.1 mg
19%
Buckwheat has 2.0991253644315 mg of Zinc per 300 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.53 g
0.23%
Buckwheat has 8.5276967930029 g of Water per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Buckwheat:
Minerals in 300 calories of Buckwheat:
Macronutrients in 300 calories of Buckwheat:



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