Nutrients in 5 ounces of Buckwheat Flour

Whole-groat Buckwheat Flour.

Macros Ratio

Protein Fat Carbs

14%

78%

5 oz ▼

Macro Nutrients

Buckwheat Flour

Energy475 kcal

16.4%

Whole-groat Buckwheat Flour has 474.854125 kcal of Energy per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.4 g

4.53%

Whole-groat Buckwheat Flour has 4.3941725 g of Fat per 5 ounces, which is 4.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.96 g

Whole-groat Buckwheat Flour has 0.959630575 g of Saturated Fat per 5 ounces, which is 3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.3%

Whole-groat Buckwheat Flour has 0.100640725 g of Omega 3 per 5 ounces, which is 6.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.24 g

7.3%

Whole-groat Buckwheat Flour has 1.243125575 g of Omega 6 per 5 ounces, which is 7.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Whole-groat Buckwheat Flour has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate100 g

77%

Whole-groat Buckwheat Flour has 100.05956025 g of Carbohydrate per 5 ounces, which is 77% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.7 g

5.1%

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

Whole-groat Buckwheat Flour has 3.685435 g of Sugars per 5 ounces, which is 5.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose2.4 g

Whole-groat Buckwheat Flour has 2.4097075 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14 g

37.3%

Whole-groat Buckwheat Flour has 14.17475 g of Fiber per 5 ounces, which is 37.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Whole-groat Buckwheat Flour has 17.8885345 g of Protein per 5 ounces, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Buckwheat Flour

Vitamin A0 μg

RAE, retinol activity equivalents

Whole-groat Buckwheat Flour has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49.3%

Thiamine

Whole-groat Buckwheat Flour has 0.591087075 mg of Vitamin B1 per 5 ounces, which is 49.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

20.7%

Riboflavin

Whole-groat Buckwheat Flour has 0.26932025 mg of Vitamin B2 per 5 ounces, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.7 mg

54.5%

Niacin, nicotinic acid, niacinamide

Whole-groat Buckwheat Flour has 8.71747125 mg of Vitamin B3 per 5 ounces, which is 54.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.5%

Pantothenic acid

Whole-groat Buckwheat Flour has 0.623689 mg of Vitamin B5 per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.82 mg

63.5%

Pyridoxine

Whole-groat Buckwheat Flour has 0.82497045 mg of Vitamin B6 per 5 ounces, which is 63.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B721.4 μg

71.3%

Biotin

Whole-groat Buckwheat Flour has 21.4038725 μg of Vitamin B7 per 5 ounces, which is 71.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B976.5 μg

19%

Folates and Folic Acid

Whole-groat Buckwheat Flour has 76.54365 μg of Vitamin B9 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Whole-groat Buckwheat Flour has 0 μg of Vitamin B12 per 5 ounces, 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

Whole-groat Buckwheat Flour has 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Whole-groat Buckwheat Flour has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.45 mg

3.02%

Tocopherols and Tocotrienols

Whole-groat Buckwheat Flour has 0.453592 mg of Vitamin E per 5 ounces, which is 3.02% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.92 μg

8.27%

Phytomenadione or phylloquinone

Whole-groat Buckwheat Flour has 9.922325 μg of Vitamin K per 5 ounces, which is 8.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Buckwheat Flour

Calcium58 mg

5.8%

Whole-groat Buckwheat Flour has 58.116475 mg of Calcium per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.73 mg

81%

Whole-groat Buckwheat Flour has 0.729999625 mg of Copper per 5 ounces, which is 81% 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

Iron5.75 mg

72%

Whole-groat Buckwheat Flour has 5.7549485 mg of Iron per 5 ounces, which is 72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium356 mg

84.7%

Whole-groat Buckwheat Flour has 355.786225 mg of Magnesium per 5 ounces, which is 84.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.88 mg

125%

Whole-groat Buckwheat Flour has 2.87747425 mg of Manganese per 5 ounces, which is 125% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum63.2 μg

140%

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

Whole-groat Buckwheat Flour has 63.219385 μg of Molybdenum per 5 ounces, which is 140% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus478 mg

68.2%

Whole-groat Buckwheat Flour has 477.689075 mg of Phosphorus per 5 ounces, which is 68.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium818 mg

24%

Whole-groat Buckwheat Flour has 817.883075 mg of Potassium per 5 ounces, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.08 μg

14.7%

Whole-groat Buckwheat Flour has 8.0796075 μg of Selenium per 5 ounces, which is 14.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15.6 mg

1.04%

Whole-groat Buckwheat Flour has 15.592225 mg of Sodium per 5 ounces, which is 1.04% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.42 mg

40.2%

Whole-groat Buckwheat Flour has 4.422522 mg of Zinc per 5 ounces, which is 40.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.43%

Whole-groat Buckwheat Flour has 15.80484625 g of Water per 5 ounces, which is 0.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Whole-groat Buckwheat Flour:

5 ounces of Buckwheat Flour is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B7.
It has a good amount of Vitamin B5, 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 5 ounces of Whole-groat Buckwheat Flour:

5 ounces 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 5 ounces of Whole-groat Buckwheat Flour:

5 ounces of Buckwheat Flour is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat, Omega 3 and Sugars.
It has no Sucrose.

Compare Whole-groat Buckwheat Flour with:

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Food Info

Nutrients in 5 ounces of Buckwheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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