Nutrients in 300 calories of Buckwheat Flour
Whole-groat Buckwheat Flour.
Weight per 300 Calories
Buckwheat Flour
89.6g
Whole-groat Buckwheat Flour has high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
14%
8%
78%
Macro Nutrients
Buckwheat Flour
Energy300 kcal
10.3%
Whole-groat Buckwheat Flour 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
Fat2.78 g
2.86%
Whole-groat Buckwheat Flour has 2.7761194029851 g of Fat per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.61 g
1.9%
Whole-groat Buckwheat Flour has 0.60626865671642 g of Saturated Fat per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.064 g
3.97%
Whole-groat Buckwheat Flour has 0.063582089552239 g of Omega 3 per 300 calories, which is 3.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.79 g
4.6%
Whole-groat Buckwheat Flour has 0.78537313432836 g of Omega 6 per 300 calories, which is 4.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate63.2 g
48.6%
Whole-groat Buckwheat Flour has 63.214925373134 g of Carbohydrate per 300 calories, which is 48.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.33 g
3.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole-groat Buckwheat Flour has 2.3283582089552 g of Sugars per 300 calories, which is 3.2% 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 availableSucrose1.52 g
%
Whole-groat Buckwheat Flour has 1.5223880597015 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.96 g
23.6%
Whole-groat Buckwheat Flour has 8.955223880597 g of Fiber per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.3 g
20%
Whole-groat Buckwheat Flour has 11.301492537313 g of Protein per 300 calories, which is 20% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.37 mg
Buy Vegan Vitamin B1
31%
Thiamine
Whole-groat Buckwheat Flour has 0.3734328358209 mg of Vitamin B1 per 300 calories, which is 31% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.17 mg
Buy Vegan Vitamin B2
13%
Riboflavin
Whole-groat Buckwheat Flour has 0.17014925373134 mg of Vitamin B2 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B35.5 mg
Buy Nutritional Yeast naturally rich in vitamin B3
34.4%
Niacin, nicotinic acid, niacinamide
Whole-groat Buckwheat Flour has 5.5074626865672 mg of Vitamin B3 per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.39 mg
Buy Nutritional Yeast naturally rich in vitamin B5
7.9%
Pantothenic acid
Whole-groat Buckwheat Flour has 0.39402985074627 mg of Vitamin B5 per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.52 mg
40%
Pyridoxine
Whole-groat Buckwheat Flour has 0.52119402985075 mg of Vitamin B6 per 300 calories, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B713.5 μg
45%
Biotin
Whole-groat Buckwheat Flour has 13.522388059701 μg of Vitamin B7 per 300 calories, which is 45% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B948.4 μg
12%
Folates and Folic Acid
Whole-groat Buckwheat Flour has 48.358208955224 μg of Vitamin B9 per 300 calories, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Whole-groat Buckwheat Flour 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 Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Whole-groat Buckwheat Flour 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
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Whole-groat Buckwheat Flour 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 Buy Vegan Vitamin D
Vitamin E0.29 mg
1.9%
Tocopherols and Tocotrienols
Whole-groat Buckwheat Flour has 0.2865671641791 mg of Vitamin E per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K6.27 μg
5.22%
Phytomenadione or phylloquinone
Whole-groat Buckwheat Flour has 6.2686567164179 μg of Vitamin K per 300 calories, which is 5.22% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Buckwheat Flour
Calcium36.7 mg
3.67%
Whole-groat Buckwheat Flour has 36.716417910448 mg of Calcium per 300 calories, which is 3.67% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.46 mg
51.2%
Whole-groat Buckwheat Flour has 0.46119402985075 mg of Copper per 300 calories, which is 51.2% 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 availableIron3.64 mg
45.4%
Whole-groat Buckwheat Flour has 3.6358208955224 mg of Iron per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium225 mg
53.5%
Whole-groat Buckwheat Flour has 224.77611940299 mg of Magnesium per 300 calories, which is 53.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
79%
Whole-groat Buckwheat Flour has 1.8179104477612 mg of Manganese per 300 calories, which is 79% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum40 μg
88.8%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Whole-groat Buckwheat Flour has 39.940298507463 μg of Molybdenum per 300 calories, which is 88.8% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years Phosphorus302 mg
43%
Whole-groat Buckwheat Flour has 301.79104477612 mg of Phosphorus per 300 calories, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium517 mg
15%
Whole-groat Buckwheat Flour has 516.71641791045 mg of Potassium per 300 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.1 μg
9.3%
Whole-groat Buckwheat Flour has 5.1044776119403 μg of Selenium per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.85 mg
0.66%
Whole-groat Buckwheat Flour has 9.8507462686567 mg of Sodium per 300 calories, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.8 mg
25.4%
Whole-groat Buckwheat Flour has 2.7940298507463 mg of Zinc per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water10 g
0.27%
Whole-groat Buckwheat Flour has 9.9850746268657 g of Water per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Whole-groat Buckwheat Flour:
- 300 calories of Buckwheat Flour is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B7.
- It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B9.
- It also has some Vitamin K.
- While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 300 calories of Whole-groat Buckwheat Flour:
- 300 calories of Buckwheat Flour has outstanding amounts of Molybdenum.
- It is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
- It also has a good amount of Potassium and Selenium.
- This cereal has some Calcium.
- It has no Sodium.
Macronutrients in 300 calories of Whole-groat Buckwheat Flour:
- 300 calories of Buckwheat Flour is an excellent source of Carbohydrate, Fiber and Protein.
- It has some Fat, Omega 3, Omega 6 and Sugars.
- While 300 calories of product has trace amounts of Saturated Fat, it has no Sucrose.