Nutrients in 500 calories of Buckwheat Flour
Whole-groat Buckwheat Flour.
Weight per 500 Calories
Buckwheat Flour
149g
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
Energy500 kcal
17.2%
Whole-groat Buckwheat Flour has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.63 g
4.77%
Whole-groat Buckwheat Flour has 4.6268656716418 g of Fat per 500 calories, which is 4.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1 g
3.16%
Whole-groat Buckwheat Flour has 1.010447761194 g of Saturated Fat per 500 calories, which is 3.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.62%
Whole-groat Buckwheat Flour has 0.10597014925373 g of Omega 3 per 500 calories, which is 6.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.3 g
7.7%
Whole-groat Buckwheat Flour has 1.3089552238806 g of Omega 6 per 500 calories, which is 7.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate105 g
81%
Whole-groat Buckwheat Flour has 105.35820895522 g of Carbohydrate per 500 calories, which is 81% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.9 g
5.35%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole-groat Buckwheat Flour has 3.8805970149254 g of Sugars per 500 calories, which is 5.35% 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 availableSucrose2.54 g
%
Whole-groat Buckwheat Flour has 2.5373134328358 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber15 g
39.3%
Whole-groat Buckwheat Flour has 14.925373134328 g of Fiber per 500 calories, which is 39.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19 g
33.6%
Whole-groat Buckwheat Flour has 18.835820895522 g of Protein per 500 calories, which is 33.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.62 mg
Buy Vegan Vitamin B1
52%
Thiamine
Whole-groat Buckwheat Flour has 0.62238805970149 mg of Vitamin B1 per 500 calories, which is 52% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.28 mg
Buy Vegan Vitamin B2
22%
Riboflavin
Whole-groat Buckwheat Flour has 0.28358208955224 mg of Vitamin B2 per 500 calories, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B39.18 mg
Buy Nutritional Yeast naturally rich in vitamin B3
57.4%
Niacin, nicotinic acid, niacinamide
Whole-groat Buckwheat Flour has 9.1791044776119 mg of Vitamin B3 per 500 calories, which is 57.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.66 mg
Buy Nutritional Yeast naturally rich in vitamin B5
13%
Pantothenic acid
Whole-groat Buckwheat Flour has 0.65671641791045 mg of Vitamin B5 per 500 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.87 mg
67%
Pyridoxine
Whole-groat Buckwheat Flour has 0.86865671641791 mg of Vitamin B6 per 500 calories, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B722.5 μg
75%
Biotin
Whole-groat Buckwheat Flour has 22.537313432836 μg of Vitamin B7 per 500 calories, which is 75% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B980.6 μg
20%
Folates and Folic Acid
Whole-groat Buckwheat Flour has 80.597014925373 μg of Vitamin B9 per 500 calories, which is 20% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.48 mg
3.2%
Tocopherols and Tocotrienols
Whole-groat Buckwheat Flour has 0.47761194029851 mg of Vitamin E per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K10.4 μg
8.7%
Phytomenadione or phylloquinone
Whole-groat Buckwheat Flour has 10.44776119403 μg of Vitamin K per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Buckwheat Flour
Calcium61 mg
6.1%
Whole-groat Buckwheat Flour has 61.194029850746 mg of Calcium per 500 calories, which is 6.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.77 mg
85.4%
Whole-groat Buckwheat Flour has 0.76865671641791 mg of Copper per 500 calories, which is 85.4% 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 availableIron6.06 mg
75.7%
Whole-groat Buckwheat Flour has 6.0597014925373 mg of Iron per 500 calories, which is 75.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium375 mg
89%
Whole-groat Buckwheat Flour has 374.62686567164 mg of Magnesium per 500 calories, which is 89% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.03 mg
132%
Whole-groat Buckwheat Flour has 3.0298507462687 mg of Manganese per 500 calories, which is 132% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum66.6 μg
148%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Whole-groat Buckwheat Flour has 66.567164179104 μg of Molybdenum per 500 calories, which is 148% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years Phosphorus503 mg
72%
Whole-groat Buckwheat Flour has 502.98507462687 mg of Phosphorus per 500 calories, which is 72% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium861 mg
25.3%
Whole-groat Buckwheat Flour has 861.19402985075 mg of Potassium per 500 calories, which is 25.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.5 μg
15.5%
Whole-groat Buckwheat Flour has 8.5074626865672 μg of Selenium per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16.4 mg
1.1%
Whole-groat Buckwheat Flour has 16.417910447761 mg of Sodium per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.66 mg
42.3%
Whole-groat Buckwheat Flour has 4.6567164179104 mg of Zinc per 500 calories, which is 42.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water16.6 g
0.45%
Whole-groat Buckwheat Flour has 16.641791044776 g of Water per 500 calories, which is 0.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Whole-groat Buckwheat Flour:
- 500 calories of Buckwheat Flour is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B7 and Vitamin B9.
- It has a good amount of Vitamin B5 and Vitamin K.
- It also has some Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 500 calories of Whole-groat Buckwheat Flour:
- 500 calories of Buckwheat Flour has outstanding amounts of Copper, Magnesium, Manganese and Molybdenum.
- It is an excellent source of Iron, Phosphorus, Potassium and Zinc.
- It also has a good amount of Selenium.
- This cereal has some Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 500 calories of Whole-groat Buckwheat Flour:
- 500 calories of Buckwheat Flour has outstanding amounts of Carbohydrate.
- It is an excellent source of Fiber and Protein.
- It also has a good amount of Omega 6.
- This cereal has some Fat, Saturated Fat, Omega 3 and Sugars.
- It has no Sucrose.