Nutrients in 500 calories of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Weight per 500 Calories

Buckwheat

146g

Buckwheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

78%

500 kcal ▼

Macro Nutrients

Buckwheat

Energy500 kcal

17.2%

Buckwheat has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.96 g

5.1%

Buckwheat has 4.9562682215743 g of Fat per 500 calories, which is 5.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.38%

Buckwheat has 1.0801749271137 g of Saturated Fat per 500 calories, which is 3.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

7.1%

Buckwheat has 0.11370262390671 g of Omega 3 per 500 calories, which is 7.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.4 g

8.24%

Buckwheat has 1.4008746355685 g of Omega 6 per 500 calories, which is 8.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Buckwheat has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate104 g

80%

Buckwheat has 104.22740524781 g of Carbohydrate per 500 calories, which is 80% 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

Fiber14.6 g

38.4%

Buckwheat has 14.577259475219 g of Fiber per 500 calories, which is 38.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.3 g

34.5%

Buckwheat has 19.314868804665 g of Protein per 500 calories, which is 34.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

12.3%

Thiamine

Buckwheat has 0.14723032069971 mg of Vitamin B1 per 500 calories, which is 12.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg

47.7%

Riboflavin

Buckwheat has 0.61953352769679 mg of Vitamin B2 per 500 calories, which is 47.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.2 mg

64%

Niacin, nicotinic acid, niacinamide

Buckwheat has 10.233236151603 mg of Vitamin B3 per 500 calories, which is 64% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

36%

Pantothenic acid

Buckwheat has 1.7930029154519 mg of Vitamin B5 per 500 calories, which is 36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

23.5%

Pyridoxine

Buckwheat has 0.30612244897959 mg of Vitamin B6 per 500 calories, which is 23.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B727 μg

90%

Biotin

Buckwheat has 27.113702623907 μg of Vitamin B7 per 500 calories, which is 90% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B943.7 μg

11%

Folates and Folic Acid

Buckwheat has 43.731778425656 μg of Vitamin B9 per 500 calories, which is 11% 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 500 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

Ascorbic acid

Buckwheat has 0 mg of Vitamin C per 500 calories, 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 500 calories, 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

Calcium26.2 mg

2.62%

Buckwheat has 26.239067055394 mg of Calcium per 500 calories, which is 2.62% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.6 mg

178%

Buckwheat has 1.6034985422741 mg of Copper per 500 calories, which is 178% 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

Iron3.2 mg

40%

Buckwheat has 3.2069970845481 mg of Iron per 500 calories, which is 40% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium337 mg

80%

Buckwheat has 336.73469387755 mg of Magnesium per 500 calories, which is 80% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

82.4%

Buckwheat has 1.8950437317784 mg of Manganese per 500 calories, which is 82.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum80.5 μg

179%

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

Buckwheat has 80.466472303207 μg of Molybdenum per 500 calories, which is 179% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus506 mg

72.3%

Buckwheat has 505.83090379009 mg of Phosphorus per 500 calories, which is 72.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium671 mg

19.7%

Buckwheat has 670.55393586006 mg of Potassium per 500 calories, which is 19.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

22%

Buckwheat has 12.099125364431 μg of Selenium per 500 calories, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.46 mg

0.097%

Buckwheat has 1.4577259475219 mg of Sodium per 500 calories, which is 0.097% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.5 mg

32%

Buckwheat has 3.4985422740525 mg of Zinc per 500 calories, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water14.2 g

0.38%

Buckwheat has 14.212827988338 g of Water per 500 calories, which is 0.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Buckwheat:

500 calories of Buckwheat has outstanding amounts of Vitamin B7.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B1 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Buckwheat:

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

Macronutrients in 500 calories of Buckwheat:

500 calories of Buckwheat has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 3 and Omega 6.
This cereal has some Fat and Saturated Fat.

Compare Buckwheat with:

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

Food Info

Nutrients in 500 calories of Buckwheat

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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