Nutrients in 7 ounces of Buckwheat Flour
Whole-groat Buckwheat Flour.
Macros Ratio
Protein
Fat
Carbs
14%
8%
78%
Macro Nutrients
Buckwheat Flour
Energy665 kcal
23%
Whole-groat Buckwheat Flour has 664.795775 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.15 g
6.34%
Whole-groat Buckwheat Flour has 6.1518415 g of Fat per 7 ounces, which is 6.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.34 g
4.2%
Whole-groat Buckwheat Flour has 1.343482805 g of Saturated Fat per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.8%
Whole-groat Buckwheat Flour has 0.140897015 g of Omega 3 per 7 ounces, which is 8.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.74 g
10.2%
Whole-groat Buckwheat Flour has 1.740375805 g of Omega 6 per 7 ounces, which is 10.2% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate140 g
108%
Whole-groat Buckwheat Flour has 140.08338435 g of Carbohydrate per 7 ounces, which is 108% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.16 g
7.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole-groat Buckwheat Flour has 5.159609 g of Sugars per 7 ounces, which is 7.1% 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 availableSucrose3.37 g
%
Whole-groat Buckwheat Flour has 3.3735905 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber20 g
52.2%
Whole-groat Buckwheat Flour has 19.84465 g of Fiber per 7 ounces, which is 52.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein25 g
44.7%
Whole-groat Buckwheat Flour has 25.0439483 g of Protein per 7 ounces, which is 44.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.83 mg
Buy Vegan Vitamin B1
69%
Thiamine
Whole-groat Buckwheat Flour has 0.827521905 mg of Vitamin B1 per 7 ounces, which is 69% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.38 mg
Buy Vegan Vitamin B2
29%
Riboflavin
Whole-groat Buckwheat Flour has 0.37704835 mg of Vitamin B2 per 7 ounces, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B312.2 mg
Buy Nutritional Yeast naturally rich in vitamin B3
76.3%
Niacin, nicotinic acid, niacinamide
Whole-groat Buckwheat Flour has 12.20445975 mg of Vitamin B3 per 7 ounces, which is 76.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.87 mg
Buy Nutritional Yeast naturally rich in vitamin B5
17.5%
Pantothenic acid
Whole-groat Buckwheat Flour has 0.8731646 mg of Vitamin B5 per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.15 mg
89%
Pyridoxine
Whole-groat Buckwheat Flour has 1.15495863 mg of Vitamin B6 per 7 ounces, which is 89% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B730 μg
100%
Biotin
Whole-groat Buckwheat Flour has 29.9654215 μg of Vitamin B7 per 7 ounces, which is 100% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B9107 μg
26.8%
Folates and Folic Acid
Whole-groat Buckwheat Flour has 107.16111 μg of Vitamin B9 per 7 ounces, which is 26.8% 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 7 ounces, 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 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.64 mg
4.23%
Tocopherols and Tocotrienols
Whole-groat Buckwheat Flour has 0.6350288 mg of Vitamin E per 7 ounces, which is 4.23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K14 μg
11.6%
Phytomenadione or phylloquinone
Whole-groat Buckwheat Flour has 13.891255 μg of Vitamin K per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Buckwheat Flour
Calcium81.4 mg
8.14%
Whole-groat Buckwheat Flour has 81.363065 mg of Calcium per 7 ounces, which is 8.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.02 mg
114%
Whole-groat Buckwheat Flour has 1.021999475 mg of Copper per 7 ounces, which is 114% 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 availableIron8.06 mg
101%
Whole-groat Buckwheat Flour has 8.0569279 mg of Iron per 7 ounces, which is 101% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium498 mg
119%
Whole-groat Buckwheat Flour has 498.100715 mg of Magnesium per 7 ounces, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.03 mg
175%
Whole-groat Buckwheat Flour has 4.02846395 mg of Manganese per 7 ounces, which is 175% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum88.5 μg
197%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Whole-groat Buckwheat Flour has 88.507139 μg of Molybdenum per 7 ounces, which is 197% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years Phosphorus669 mg
96%
Whole-groat Buckwheat Flour has 668.764705 mg of Phosphorus per 7 ounces, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1145 mg
33.7%
Whole-groat Buckwheat Flour has 1145.036305 mg of Potassium per 7 ounces, which is 33.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.3 μg
20.6%
Whole-groat Buckwheat Flour has 11.3114505 μg of Selenium per 7 ounces, which is 20.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium22 mg
1.46%
Whole-groat Buckwheat Flour has 21.829115 mg of Sodium per 7 ounces, which is 1.46% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.2 mg
56.3%
Whole-groat Buckwheat Flour has 6.1915308 mg of Zinc per 7 ounces, which is 56.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water22 g
0.6%
Whole-groat Buckwheat Flour has 22.12678475 g of Water per 7 ounces, which is 0.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Whole-groat Buckwheat Flour:
- 7 ounces of Buckwheat Flour has outstanding amounts of Vitamin B6 and Vitamin B7.
- It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
- It also has a good amount of Vitamin B5 and Vitamin K.
- This cereal has some Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 7 ounces of Whole-groat Buckwheat Flour:
- 7 ounces of Buckwheat Flour has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum and Phosphorus.
- It is an excellent source of Potassium, Selenium and Zinc.
- It also has a good amount of Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 7 ounces of Whole-groat Buckwheat Flour:
- 7 ounces 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 3, Omega 6 and Sugars.
- This cereal has some Fat and Saturated Fat.
- It has no Sucrose.