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Nutrients in 300 calories of Boiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.

Weight per 300 Calories

Boiled Buckwheat
326g

Cooked Buckwheat Groats has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
6%
80%
300 kcal ▼

Macro Nutrients

Boiled Buckwheat
Energy300 kcal
10.3%
Cooked Buckwheat Groats have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.02 g
2.1%
Cooked Buckwheat Groats have 2.0217391304348 g of Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.44 g
1.37%
Cooked Buckwheat Groats have 0.43695652173913 g of Saturated Fat per 300 calories, which is 1.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.046 g
2.85%
Cooked Buckwheat Groats have 0.045652173913043 g of Omega 3 per 300 calories, which is 2.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.57 g
3.34%
Cooked Buckwheat Groats have 0.56739130434783 g of Omega 6 per 300 calories, which is 3.34% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate65 g
50%
Cooked Buckwheat Groats have 65.021739130435 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.93 g
4.05%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Buckwheat Groats have 2.9347826086957 g of Sugars per 300 calories, which is 4.05% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.33 g
0.45%
≤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 0.32608695652174 g of Fructose per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.65 g
%
Cooked Buckwheat Groats have 0.65217391304348 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.3 g
%
Cooked Buckwheat Groats have 1.304347826087 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.8 g
23%
Cooked Buckwheat Groats have 8.804347826087 g of Fiber per 300 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
19.7%
Cooked Buckwheat Groats have 11.021739130435 g of Protein per 300 calories, which is 19.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg
11%
Thiamine
Cooked Buckwheat Groats have 0.1304347826087 mg of Vitamin B1 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
9.8%
Riboflavin
Cooked Buckwheat Groats have 0.12717391304348 mg of Vitamin B2 per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.07 mg
19%
Niacin, nicotinic acid, niacinamide
Cooked Buckwheat Groats have 3.0652173913043 mg of Vitamin B3 per 300 calories, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.17 mg
23.4%
Pantothenic acid
Cooked Buckwheat Groats have 1.170652173913 mg of Vitamin B5 per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19.3%
Pyridoxine
Cooked Buckwheat Groats have 0.25108695652174 mg of Vitamin B6 per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B945.7 μg
11.4%
Folates and Folic Acid
Cooked Buckwheat Groats have 45.652173913043 μg of Vitamin B9 per 300 calories, which is 11.4% 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 300 calories, 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.29 mg
1.96%
Tocopherols and Tocotrienols
Cooked Buckwheat Groats have 0.29347826086957 mg of Vitamin E per 300 calories, which is 1.96% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.2 μg
5.16%
Phytomenadione or phylloquinone
Cooked Buckwheat Groats have 6.195652173913 μg of Vitamin K per 300 calories, which is 5.16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Buckwheat
Calcium23 mg
2.3%
Cooked Buckwheat Groats have 22.826086956522 mg of Calcium per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53%
Cooked Buckwheat Groats have 0.47608695652174 mg of Copper per 300 calories, which is 53% 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
Iron2.6 mg
32.6%
Cooked Buckwheat Groats have 2.6086956521739 mg of Iron per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium166 mg
39.6%
Cooked Buckwheat Groats have 166.30434782609 mg of Magnesium per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.3 mg
57%
Cooked Buckwheat Groats have 1.3141304347826 mg of Manganese per 300 calories, which is 57% 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
Phosphorus228 mg
32.6%
Cooked Buckwheat Groats have 228.26086956522 mg of Phosphorus per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium287 mg
8.44%
Cooked Buckwheat Groats have 286.95652173913 mg of Potassium per 300 calories, which is 8.44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.17 μg
13%
Cooked Buckwheat Groats have 7.1739130434783 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium13 mg
0.87%
Cooked Buckwheat Groats have 13.04347826087 mg of Sodium per 300 calories, which is 0.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2 mg
18%
Cooked Buckwheat Groats have 1.9891304347826 mg of Zinc per 300 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water247 g
6.67%
Cooked Buckwheat Groats have 246.61956521739 g of Water per 300 calories, which is 6.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cooked Buckwheat Groats:
Minerals in 300 calories of Cooked Buckwheat Groats:
Macronutrients in 300 calories of Cooked Buckwheat Groats:



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