Nutrients in 100 grams of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Macros Ratio

ProteinsFatsCarbs

14%

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

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

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

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

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

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

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

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

No information available

Vitamin K

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.

Compare Buckwheat with:

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

Food Info

Nutrients in 100 grams of Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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