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Nutrients in 1 kilogram of Boiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs
14%
6%
80%
1 kg ▼

Macro Nutrients

Boiled Buckwheat
Energy920 kcal
31.7%
Cooked Buckwheat Groats have 920 kcal of Energy per 1 kilogram, which is 31.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.2 g
6.4%
Cooked Buckwheat Groats have 6.2 g of Fat per 1 kilogram, which is 6.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.34 g
4.2%
Cooked Buckwheat Groats have 1.34 g of Saturated Fat per 1 kilogram, which is 4.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.75%
Cooked Buckwheat Groats have 0.14 g of Omega 3 per 1 kilogram, which is 8.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.74 g
10.2%
Cooked Buckwheat Groats have 1.74 g of Omega 6 per 1 kilogram, which is 10.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Buckwheat Groats have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate199 g
153%
Cooked Buckwheat Groats have 199.4 g of Carbohydrate per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9 g
12.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Buckwheat Groats have 9 g of Sugars per 1 kilogram, which is 12.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1 g
1.38%
≤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]
Cooked Buckwheat Groats have 1 g of Fructose per 1 kilogram, which is 1.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2 g
%
Cooked Buckwheat Groats have 2 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose4 g
%
Cooked Buckwheat Groats have 4 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber27 g
71%
Cooked Buckwheat Groats have 27 g of Fiber per 1 kilogram, which is 71% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein33.8 g
60.4%
Cooked Buckwheat Groats have 33.8 g of Protein per 1 kilogram, which is 60.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Buckwheat Groats have 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 B10.4 mg
33.3%
Thiamine
Cooked Buckwheat Groats have 0.4 mg of Vitamin B1 per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg
30%
Riboflavin
Cooked Buckwheat Groats have 0.39 mg of Vitamin B2 per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.4 mg
58.8%
Niacin, nicotinic acid, niacinamide
Cooked Buckwheat Groats have 9.4 mg of Vitamin B3 per 1 kilogram, which is 58.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg
71.8%
Pantothenic acid
Cooked Buckwheat Groats have 3.59 mg of Vitamin B5 per 1 kilogram, which is 71.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg
59.2%
Pyridoxine
Cooked Buckwheat Groats have 0.77 mg of Vitamin B6 per 1 kilogram, which is 59.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9140 μg
35%
Folates and Folic Acid
Cooked Buckwheat Groats have 140 μg of Vitamin B9 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Buckwheat Groats have 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
0%
Ascorbic acid
Cooked Buckwheat Groats have 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
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Buckwheat Groats have 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 E0.9 mg
6%
Tocopherols and Tocotrienols
Cooked Buckwheat Groats have 0.9 mg of Vitamin E per 1 kilogram, which is 6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K19 μg
16%
Phytomenadione or phylloquinone
Cooked Buckwheat Groats have 19 μg of Vitamin K per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Buckwheat
Calcium70 mg
7%
Cooked Buckwheat Groats have 70 mg of Calcium per 1 kilogram, which is 7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.46 mg
162%
Cooked Buckwheat Groats have 1.46 mg of Copper per 1 kilogram, which is 162% 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 mg
100%
Cooked Buckwheat Groats have 8 mg of Iron per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium510 mg
121%
Cooked Buckwheat Groats have 510 mg of Magnesium per 1 kilogram, which is 121% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.03 mg
175%
Cooked Buckwheat Groats have 4.03 mg of Manganese per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus700 mg
100%
Cooked Buckwheat Groats have 700 mg of Phosphorus per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium880 mg
26%
Cooked Buckwheat Groats have 880 mg of Potassium per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium22 μg
40%
Cooked Buckwheat Groats have 22 μg of Selenium per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium40 mg
2.67%
Cooked Buckwheat Groats have 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.1 mg
55.5%
Cooked Buckwheat Groats have 6.1 mg of Zinc per 1 kilogram, which is 55.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water756 g
20.4%
Cooked Buckwheat Groats have 756.3 g of Water per 1 kilogram, which is 20.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Cooked Buckwheat Groats:
Minerals in 1 kilogram of Cooked Buckwheat Groats:
Macronutrients in 1 kilogram of Cooked Buckwheat Groats:



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