Nutrients in 5 ounces of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Macros Ratio

Protein Fat Carbs

14%

78%

5 oz ▼

Macro Nutrients

Buckwheat

Energy486 kcal

16.8%

Buckwheat has 486.193925 kcal of Energy per 5 ounces, which is 16.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.8 g

4.97%

Buckwheat has 4.819415 g of Fat per 5 ounces, which is 4.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.05 g

3.3%

Buckwheat has 1.050348975 g of Saturated Fat per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.9%

Buckwheat has 0.11056305 g of Omega 3 per 5 ounces, which is 6.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.36 g

Buckwheat has 1.362193475 g of Omega 6 per 5 ounces, which is 8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Buckwheat 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

Carbohydrate101 g

78%

Buckwheat has 101.3494625 g of Carbohydrate per 5 ounces, which is 78% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Sucrose

No information available

Fiber14 g

37.3%

Buckwheat 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

Protein18.8 g

33.5%

Buckwheat has 18.78154375 g of Protein per 5 ounces, which is 33.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Buckwheat

Vitamin A0 μg

RAE, retinol activity equivalents

Buckwheat 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 B10.14 mg

12%

Thiamine

Buckwheat has 0.143164975 mg of Vitamin B1 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

46.3%

Riboflavin

Buckwheat has 0.602426875 mg of Vitamin B2 per 5 ounces, which is 46.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.95 mg

62%

Niacin, nicotinic acid, niacinamide

Buckwheat has 9.9506745 mg of Vitamin B3 per 5 ounces, which is 62% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.74 mg

35%

Pantothenic acid

Buckwheat has 1.74349425 mg of Vitamin B5 per 5 ounces, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Buckwheat has 0.29766975 mg of Vitamin B6 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B726.4 μg

88%

Biotin

Buckwheat has 26.365035 μg of Vitamin B7 per 5 ounces, which is 88% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B942.5 μg

10.6%

Folates and Folic Acid

Buckwheat has 42.52425 μg of Vitamin B9 per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Buckwheat 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

Buckwheat 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

Buckwheat 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Buckwheat

Calcium25.5 mg

2.55%

Buckwheat has 25.51455 mg of Calcium per 5 ounces, which is 2.55% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.56 mg

173%

Buckwheat has 1.5592225 mg of Copper per 5 ounces, which is 173% 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

Iron3.1 mg

39%

Buckwheat has 3.118445 mg of Iron per 5 ounces, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium327 mg

78%

Buckwheat has 327.436725 mg of Magnesium per 5 ounces, which is 78% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.84 mg

80%

Buckwheat has 1.8427175 mg of Manganese per 5 ounces, which is 80% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum78.2 μg

174%

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

Buckwheat has 78.24462 μg of Molybdenum per 5 ounces, which is 174% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus492 mg

70.3%

Buckwheat has 491.863825 mg of Phosphorus per 5 ounces, which is 70.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium652 mg

19%

Buckwheat has 652.0385 mg of Potassium per 5 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.8 μg

21.4%

Buckwheat has 11.7650425 μg of Selenium per 5 ounces, which is 21.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.4 mg

0.094%

Buckwheat has 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.4 mg

31%

Buckwheat has 3.40194 mg of Zinc per 5 ounces, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water14 g

0.37%

Buckwheat has 13.82038125 g of Water per 5 ounces, which is 0.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Buckwheat:

5 ounces of Buckwheat has outstanding amounts of Vitamin B7.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B1 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Buckwheat:

5 ounces of Buckwheat has outstanding amounts of Copper, Manganese and Molybdenum.
It is an excellent source of Iron, Magnesium, Phosphorus, Selenium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 5 ounces of Buckwheat:

5 ounces of Buckwheat is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat and Omega 3.

Compare Buckwheat with:

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

Food Info

Nutrients in 5 ounces of Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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