Nutrients in 1 pound of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Macros Ratio

Protein Fat Carbs

14%

78%

1 lb ▼

Macro Nutrients

Buckwheat

Energy1556 kcal

53.6%

Buckwheat has 1555.82056 kcal of Energy per 1 pound, which is 53.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat15.4 g

16%

Buckwheat has 15.422128 g of Fat per 1 pound, which is 16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.36 g

10.5%

Buckwheat has 3.36111672 g of Saturated Fat per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

22%

Buckwheat has 0.35380176 g of Omega 3 per 1 pound, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.36 g

25.6%

Buckwheat has 4.35901912 g of Omega 6 per 1 pound, which is 25.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate324 g

249%

Buckwheat has 324.31828 g of Carbohydrate per 1 pound, which is 249% 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

Fiber45.4 g

119%

Buckwheat has 45.3592 g of Fiber per 1 pound, which is 119% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein60 g

107%

Buckwheat has 60.10094 g of Protein per 1 pound, which is 107% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.46 mg

38%

Thiamine

Buckwheat has 0.45812792 mg of Vitamin B1 per 1 pound, which is 38% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.93 mg

148%

Riboflavin

Buckwheat has 1.927766 mg of Vitamin B2 per 1 pound, which is 148% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B332 mg

199%

Niacin, nicotinic acid, niacinamide

Buckwheat has 31.8421584 mg of Vitamin B3 per 1 pound, which is 199% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.58 mg

112%

Pantothenic acid

Buckwheat has 5.5791816 mg of Vitamin B5 per 1 pound, which is 112% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73.3%

Pyridoxine

Buckwheat has 0.9525432 mg of Vitamin B6 per 1 pound, which is 73.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B784.4 μg

281%

Biotin

Buckwheat has 84.368112 μg of Vitamin B7 per 1 pound, which is 281% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9136 μg

34%

Folates and Folic Acid

Buckwheat has 136.0776 μg of Vitamin B9 per 1 pound, which is 34% 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 pound, 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 pound, 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 pound, 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

Calcium81.6 mg

8.16%

Buckwheat has 81.64656 mg of Calcium per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper5 mg

554%

Buckwheat has 4.989512 mg of Copper per 1 pound, which is 554% 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

Iron9.98 mg

125%

Buckwheat has 9.979024 mg of Iron per 1 pound, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1048 mg

249%

Buckwheat has 1047.79752 mg of Magnesium per 1 pound, which is 249% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.9 mg

256%

Buckwheat has 5.896696 mg of Manganese per 1 pound, which is 256% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum250 μg

556%

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

Buckwheat has 250.382784 μg of Molybdenum per 1 pound, which is 556% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1574 mg

225%

Buckwheat has 1573.96424 mg of Phosphorus per 1 pound, which is 225% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2087 mg

61.4%

Buckwheat has 2086.5232 mg of Potassium per 1 pound, which is 61.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium37.6 μg

68.5%

Buckwheat has 37.648136 μg of Selenium per 1 pound, which is 68.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.54 mg

0.3%

Buckwheat has 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11 mg

99%

Buckwheat has 10.886208 mg of Zinc per 1 pound, which is 99% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water44.2 g

1.2%

Buckwheat has 44.22522 g of Water per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Buckwheat:

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

Minerals in 1 pound of Buckwheat:

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

Macronutrients in 1 pound of Buckwheat:

1 pound of Buckwheat has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3 and Omega 6.
It also has a good amount of Fat and Saturated Fat.

Compare Buckwheat with:

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

Food Info

Nutrients in 1 pound of Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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