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Nutrients in 14 ounces of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

Macros Ratio

Protein Fat Carbs
14%
8%
78%
14 oz ▼

Macro Nutrients

Buckwheat
Energy1361 kcal
47%
Buckwheat has 1361.34299 kcal of Energy per 14 ounces, which is 47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat13.5 g
14%
Buckwheat has 13.494362 g of Fat per 14 ounces, which is 14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.94 g
9.2%
Buckwheat has 2.94097713 g of Saturated Fat per 14 ounces, which is 9.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.31 g
19.3%
Buckwheat has 0.30957654 g of Omega 3 per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.8 g
22.4%
Buckwheat has 3.81414173 g of Omega 6 per 14 ounces, which is 22.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Buckwheat has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate284 g
218%
Buckwheat has 283.778495 g of Carbohydrate per 14 ounces, which is 218% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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 available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber39.7 g
104%
Buckwheat has 39.6893 g of Fiber per 14 ounces, which is 104% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein52.6 g
94%
Buckwheat has 52.5883225 g of Protein per 14 ounces, which is 94% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Buckwheat has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg
33.4%
Thiamine
Buckwheat has 0.40086193 mg of Vitamin B1 per 14 ounces, which is 33.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.7 mg
130%
Riboflavin
Buckwheat has 1.68679525 mg of Vitamin B2 per 14 ounces, which is 130% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B328 mg
174%
Niacin, nicotinic acid, niacinamide
Buckwheat has 27.8618886 mg of Vitamin B3 per 14 ounces, which is 174% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.9 mg
98%
Pantothenic acid
Buckwheat has 4.8817839 mg of Vitamin B5 per 14 ounces, which is 98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg
64%
Pyridoxine
Buckwheat has 0.8334753 mg of Vitamin B6 per 14 ounces, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B774 μg
246%
Biotin
Buckwheat has 73.822098 μg of Vitamin B7 per 14 ounces, which is 246% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9119 μg
29.8%
Folates and Folic Acid
Buckwheat has 119.0679 μg of Vitamin B9 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Buckwheat has 0 μg of Vitamin B12 per 14 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
0%
Ascorbic acid
Buckwheat has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Buckwheat has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Buckwheat
Calcium71.4 mg
7.14%
Buckwheat has 71.44074 mg of Calcium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.37 mg
485%
Buckwheat has 4.365823 mg of Copper per 14 ounces, which is 485% 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 available
Iron8.73 mg
109%
Buckwheat has 8.731646 mg of Iron per 14 ounces, which is 109% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium917 mg
218%
Buckwheat has 916.82283 mg of Magnesium per 14 ounces, which is 218% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.16 mg
224%
Buckwheat has 5.159609 mg of Manganese per 14 ounces, which is 224% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum219 μg
487%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Buckwheat has 219.084936 μg of Molybdenum per 14 ounces, which is 487% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus1377 mg
197%
Buckwheat has 1377.21871 mg of Phosphorus per 14 ounces, which is 197% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1826 mg
53.7%
Buckwheat has 1825.7078 mg of Potassium per 14 ounces, which is 53.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium33 μg
60%
Buckwheat has 32.942119 μg of Selenium per 14 ounces, which is 60% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Buckwheat has 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc9.53 mg
86.6%
Buckwheat has 9.525432 mg of Zinc per 14 ounces, which is 86.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water38.7 g
1.05%
Buckwheat has 38.6970675 g of Water per 14 ounces, which is 1.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Buckwheat:
Minerals in 14 ounces of Buckwheat:
Macronutrients in 14 ounces of Buckwheat:



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