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Nutrients in 500 calories of Roasted Buckwheat

Roasted Buckwheat Groats, also known as kasha.

Weight per 500 Calories

Roasted Buckwheat
145g

Roasted Buckwheat Groats has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
13%
7%
80%
500 kcal ▼

Macro Nutrients

Roasted Buckwheat
Energy500 kcal
17.2%
Roasted 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
Fat3.9 g
4.04%
Roasted Buckwheat Groats have 3.9161849710983 g of Fat per 500 calories, which is 4.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.85 g
2.67%
Roasted Buckwheat Groats have 0.85404624277457 g of Saturated Fat per 500 calories, which is 2.67% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.09 g
5.6%
Roasted Buckwheat Groats have 0.089595375722543 g of Omega 3 per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.1 g
6.5%
Roasted Buckwheat Groats have 1.106936416185 g of Omega 6 per 500 calories, which is 6.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Roasted 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
83.3%
Roasted Buckwheat Groats have 108.30924855491 g of Carbohydrate per 500 calories, which is 83.3% 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
Fiber15 g
39%
Roasted Buckwheat Groats have 14.884393063584 g of Fiber per 500 calories, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein17 g
30.3%
Roasted Buckwheat Groats have 16.950867052023 g of Protein per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Roasted Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Roasted 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 B10.32 mg
27%
Thiamine
Roasted Buckwheat Groats have 0.32369942196532 mg of Vitamin B1 per 500 calories, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg
30%
Riboflavin
Roasted Buckwheat Groats have 0.39161849710983 mg of Vitamin B2 per 500 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.42 mg
46.4%
Niacin, nicotinic acid, niacinamide
Roasted Buckwheat Groats have 7.4205202312139 mg of Vitamin B3 per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.78 mg
35.5%
Pantothenic acid
Roasted Buckwheat Groats have 1.7774566473988 mg of Vitamin B5 per 500 calories, which is 35.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg
39.2%
Pyridoxine
Roasted Buckwheat Groats have 0.51011560693642 mg of Vitamin B6 per 500 calories, which is 39.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B960.7 μg
15%
Folates and Folic Acid
Roasted Buckwheat Groats have 60.693641618497 μg of Vitamin B9 per 500 calories, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Roasted 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
0%
Ascorbic acid
Roasted 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
0%
Calciferol, cholecalciferol, ergocalciferol
Roasted 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Roasted Buckwheat
Calcium24.6 mg
2.46%
Roasted Buckwheat Groats have 24.566473988439 mg of Calcium per 500 calories, which is 2.46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.9 mg
100%
Roasted Buckwheat Groats have 0.90173410404624 mg of Copper per 500 calories, which is 100% 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
Iron3.57 mg
44.6%
Roasted Buckwheat Groats have 3.5693641618497 mg of Iron per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium319 mg
76%
Roasted Buckwheat Groats have 319.36416184971 mg of Magnesium per 500 calories, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.34 mg
102%
Roasted Buckwheat Groats have 2.3381502890173 mg of Manganese per 500 calories, which is 102% 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
Phosphorus461 mg
66%
Roasted Buckwheat Groats have 460.98265895954 mg of Phosphorus per 500 calories, which is 66% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium462 mg
13.6%
Roasted Buckwheat Groats have 462.42774566474 mg of Potassium per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12 μg
22%
Roasted Buckwheat Groats have 12.138728323699 μg of Selenium per 500 calories, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Roasted Buckwheat Groats have 15.895953757225 mg of Sodium per 500 calories, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.5 mg
31.8%
Roasted Buckwheat Groats have 3.4971098265896 mg of Zinc per 500 calories, which is 31.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water12 g
0.33%
Roasted Buckwheat Groats have 12.153179190751 g of Water per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Roasted Buckwheat Groats:
Minerals in 500 calories of Roasted Buckwheat Groats:
Macronutrients in 500 calories of Roasted Buckwheat Groats:



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