Nutrients in 500 calories of Boiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.

Weight per 500 Calories

Boiled Buckwheat

544g

Cooked Buckwheat Groats has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

80%

500 kcal ▼

Macro Nutrients

Boiled Buckwheat

Energy500 kcal

17.2%

Cooked Buckwheat Groats have 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

Fat3.37 g

3.47%

Cooked Buckwheat Groats have 3.3695652173913 g of Fat per 500 calories, which is 3.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.73 g

2.28%

Cooked Buckwheat Groats have 0.72826086956522 g of Saturated Fat per 500 calories, which is 2.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.076 g

4.76%

Cooked Buckwheat Groats have 0.076086956521739 g of Omega 3 per 500 calories, which is 4.76% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.95 g

5.56%

Cooked Buckwheat Groats have 0.94565217391304 g of Omega 6 per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Buckwheat Groats have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate108 g

83.4%

Cooked Buckwheat Groats have 108.36956521739 g of Carbohydrate per 500 calories, which is 83.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.9 g

6.75%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Buckwheat Groats have 4.8913043478261 g of Sugars per 500 calories, which is 6.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.54 g

0.75%

≤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 0.54347826086957 g of Fructose per 500 calories, which is 0.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.1 g

Cooked Buckwheat Groats have 1.0869565217391 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.17 g

Cooked Buckwheat Groats have 2.1739130434783 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.7 g

38.6%

Cooked Buckwheat Groats have 14.673913043478 g of Fiber per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.4 g

33%

Cooked Buckwheat Groats have 18.369565217391 g of Protein per 500 calories, which is 33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Buckwheat

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Buckwheat Groats have 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
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Vitamin B10.22 mg

18%

Thiamine

Cooked Buckwheat Groats have 0.21739130434783 mg of Vitamin B1 per 500 calories, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.3%

Riboflavin

Cooked Buckwheat Groats have 0.21195652173913 mg of Vitamin B2 per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg

32%

Niacin, nicotinic acid, niacinamide

Cooked Buckwheat Groats have 5.1086956521739 mg of Vitamin B3 per 500 calories, which is 32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.95 mg

39%

Pantothenic acid

Cooked Buckwheat Groats have 1.9510869565217 mg of Vitamin B5 per 500 calories, which is 39% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32%

Pyridoxine

Cooked Buckwheat Groats have 0.41847826086957 mg of Vitamin B6 per 500 calories, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B976 μg

19%

Folates and Folic Acid

Cooked Buckwheat Groats have 76.086956521739 μg of Vitamin B9 per 500 calories, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Buckwheat Groats have 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
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Vitamin C0 mg

Ascorbic acid

Cooked Buckwheat Groats have 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

Calciferol, cholecalciferol, ergocalciferol

Cooked Buckwheat Groats have 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
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Vitamin E0.49 mg

3.26%

Tocopherols and Tocotrienols

Cooked Buckwheat Groats have 0.48913043478261 mg of Vitamin E per 500 calories, which is 3.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.3 μg

8.6%

Phytomenadione or phylloquinone

Cooked Buckwheat Groats have 10.326086956522 μg of Vitamin K per 500 calories, which is 8.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Buckwheat

Calcium38 mg

3.8%

Cooked Buckwheat Groats have 38.04347826087 mg of Calcium per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

88%

Cooked Buckwheat Groats have 0.79347826086957 mg of Copper per 500 calories, which is 88% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.35 mg

54.3%

Cooked Buckwheat Groats have 4.3478260869565 mg of Iron per 500 calories, which is 54.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium277 mg

66%

Cooked Buckwheat Groats have 277.17391304348 mg of Magnesium per 500 calories, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

95%

Cooked Buckwheat Groats have 2.1902173913043 mg of Manganese per 500 calories, which is 95% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus380 mg

54.3%

Cooked Buckwheat Groats have 380.4347826087 mg of Phosphorus per 500 calories, which is 54.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium478 mg

14%

Cooked Buckwheat Groats have 478.26086956522 mg of Potassium per 500 calories, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

21.7%

Cooked Buckwheat Groats have 11.95652173913 μg of Selenium per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium21.7 mg

1.45%

Cooked Buckwheat Groats have 21.739130434783 mg of Sodium per 500 calories, which is 1.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Cooked Buckwheat Groats have 3.3152173913043 mg of Zinc per 500 calories, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water411 g

11%

Cooked Buckwheat Groats have 411.03260869565 g of Water per 500 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Buckwheat Groats:

500 calories of Boiled Buckwheat is an excellent source of Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B9 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 Cooked Buckwheat Groats:

500 calories of Boiled Buckwheat has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus, Selenium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Cooked Buckwheat Groats:

500 calories of Boiled Buckwheat has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Fat, Omega 3, Omega 6 and Sugars.
While 500 calories of product has trace amounts of Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Cooked Buckwheat Groats with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Boiled Buckwheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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