Nutrients in 1 kilogram of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Macros Ratio

Protein Fat Carbs

14%

78%

1 kg ▼

Macro Nutrients

Buckwheat

Energy3430 kcal

118%

Buckwheat has 3430 kcal of Energy per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat34 g

35%

Buckwheat has 34 g of Fat per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat7.4 g

23%

Buckwheat has 7.41 g of Saturated Fat per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.78 g

48.8%

Buckwheat has 0.78 g of Omega 3 per 1 kilogram, which is 48.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 69.6 g

56.5%

Buckwheat has 9.61 g of Omega 6 per 1 kilogram, which is 56.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Buckwheat has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate715 g

550%

Buckwheat has 715 g of Carbohydrate per 1 kilogram, which is 550% 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

Fiber100 g

263%

Buckwheat has 100 g of Fiber per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein133 g

237%

Buckwheat has 132.5 g of Protein per 1 kilogram, which is 237% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

84%

Thiamine

Buckwheat has 1.01 mg of Vitamin B1 per 1 kilogram, which is 84% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.25 mg

327%

Riboflavin

Buckwheat has 4.25 mg of Vitamin B2 per 1 kilogram, which is 327% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B370.2 mg

439%

Niacin, nicotinic acid, niacinamide

Buckwheat has 70.2 mg of Vitamin B3 per 1 kilogram, which is 439% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B512.3 mg

246%

Pantothenic acid

Buckwheat has 12.3 mg of Vitamin B5 per 1 kilogram, which is 246% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.1 mg

162%

Pyridoxine

Buckwheat has 2.1 mg of Vitamin B6 per 1 kilogram, which is 162% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7186 μg

620%

Biotin

Buckwheat has 186 μg of Vitamin B7 per 1 kilogram, which is 620% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9300 μg

75%

Folates and Folic Acid

Buckwheat has 300 μg of Vitamin B9 per 1 kilogram, which is 75% 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 1 kilogram, 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 1 kilogram, 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 1 kilogram, 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

Calcium180 mg

18%

Buckwheat has 180 mg of Calcium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper11 mg

1222%

Buckwheat has 11 mg of Copper per 1 kilogram, which is 1222% 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

Iron22 mg

275%

Buckwheat has 22 mg of Iron per 1 kilogram, which is 275% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium2310 mg

550%

Buckwheat has 2310 mg of Magnesium per 1 kilogram, which is 550% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese13 mg

565%

Buckwheat has 13 mg of Manganese per 1 kilogram, which is 565% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum552 μg

1227%

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

Buckwheat has 552 μg of Molybdenum per 1 kilogram, which is 1227% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus3470 mg

496%

Buckwheat has 3470 mg of Phosphorus per 1 kilogram, which is 496% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4600 mg

135%

Buckwheat has 4600 mg of Potassium per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium83 μg

151%

Buckwheat has 83 μg of Selenium per 1 kilogram, which is 151% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Buckwheat has 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc24 mg

218%

Buckwheat has 24 mg of Zinc per 1 kilogram, which is 218% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water98 g

2.64%

Buckwheat has 97.5 g of Water per 1 kilogram, which is 2.64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Buckwheat:

1 kilogram of Buckwheat has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B7.
It is an excellent source of Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Buckwheat:

1 kilogram of Buckwheat has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium and Zinc.
It has a good amount of Calcium.
It has no Sodium.

Macronutrients in 1 kilogram of Buckwheat:

1 kilogram of Buckwheat has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Buckwheat with:

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

Food Info

Nutrients in 1 kilogram of Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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