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Nutrients in 100 grams of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).
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Macros Ratio

ProteinsFatsCarbs
14%
8%
78%
100 g ▼

Macro Nutrients

Buckwheat
Energy343 kcal
12%
Buckwheat has 343 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.4 g
3.5%
Buckwheat has 3.4 g of Fat per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein13 g
23%
Buckwheat has 13 g of Protein per 100 grams, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate71.5 g
55%
Buckwheat has 71.5 g of Carbohydrate per 100 grams, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber10 g
26%
Buckwheat has 10 g of Fiber per 100 grams, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Buckwheat has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.74 g
2.3%
Buckwheat has 0.74 g of Saturated Fat per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.08 g
5%
Buckwheat has 0.08 g of Omega 3 per 100 grams, which is 5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.96 g
5.65%
Buckwheat has 0.96 g of Omega 6 per 100 grams, which is 5.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water9.75 g
0.26%
Buckwheat has 9.75 g of Water per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Buckwheat
Vitamin A0 μg
0%
Buckwheat has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.1 mg
8.33%
Buckwheat has 0.1 mg of Thiamine per 100 grams, which is 8.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.43 mg
33%
Buckwheat has 0.43 mg of Vitamin B2 per 100 grams, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B37 mg
43.8%
Buckwheat has 7 mg of Vitamin B3 per 100 grams, which is 43.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.21 mg
16%
Buckwheat has 0.21 mg of Vitamin B6 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Buckwheat has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Buckwheat has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Buckwheat has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate30 μg
7.5%
Buckwheat has 30 μg of Folate per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Buckwheat
Calcium18 mg
1.8%
Buckwheat has 18 mg of Calcium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.1 mg
122%
Buckwheat has 1.1 mg of Copper per 100 grams, which is 122% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.2 mg
27.5%
Buckwheat has 2.2 mg of Iron per 100 grams, which is 27.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium231 mg
55%
Buckwheat has 231 mg of Magnesium per 100 grams, which is 55% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.3 mg
56.5%
Buckwheat has 1.3 mg of Manganese per 100 grams, which is 56.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus347 mg
49.6%
Buckwheat has 347 mg of Phosphorus per 100 grams, which is 49.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium460 mg
13.5%
Buckwheat has 460 mg of Potassium per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.3 μg
15%
Buckwheat has 8.3 μg of Selenium per 100 grams, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1 mg
0.07%
Buckwheat has 1 mg of Sodium per 100 grams, which is 0.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.4 mg
22%
Buckwheat has 2.4 mg of Zinc per 100 grams, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Buckwheat:
100 grams of Buckwheat is an excellent source of Vitamin B2 and Vitamin B3. It has a good amount of Thiamine, Vitamin B6 and Folate. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Buckwheat:
100 grams of Buckwheat has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Zinc. It also has a good amount of Potassium and Selenium. While 100 grams of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 grams of Buckwheat:
100 grams of Buckwheat is an excellent source of Protein, Carbohydrate and Fiber. It has some Fat, Omega 3 and Omega 6. The product has trace amounts of Saturated Fat.



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