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Nutrients in 5 ounces of Roasted Buckwheat

Roasted Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs
13%
7%
80%
5 oz ▼

Macro Nutrients

Roasted Buckwheat
Energy490 kcal
17%
Roasted Buckwheat Groats have 490.44635 kcal of Energy per 5 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.84 g
3.96%
Roasted Buckwheat Groats have 3.84135725 g of Fat per 5 ounces, which is 3.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.84 g
2.6%
Roasted Buckwheat Groats have 0.837727725 g of Saturated Fat per 5 ounces, which is 2.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.088 g
5.5%
Roasted Buckwheat Groats have 0.08788345 g of Omega 3 per 5 ounces, which is 5.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.1 g
6.4%
Roasted Buckwheat Groats have 1.08578585 g of Omega 6 per 5 ounces, which is 6.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Roasted Buckwheat Groats have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate106 g
81.7%
Roasted Buckwheat Groats have 106.23975125 g of Carbohydrate per 5 ounces, which is 81.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber14.6 g
38.4%
Roasted Buckwheat Groats have 14.5999925 g of Fiber per 5 ounces, which is 38.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.6 g
29.7%
Roasted Buckwheat Groats have 16.62698175 g of Protein per 5 ounces, which is 29.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Roasted Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Roasted Buckwheat Groats have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg
26.5%
Thiamine
Roasted Buckwheat Groats have 0.3175144 mg of Vitamin B1 per 5 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg
29.5%
Riboflavin
Roasted Buckwheat Groats have 0.384135725 mg of Vitamin B2 per 5 ounces, which is 29.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.28 mg
45.5%
Niacin, nicotinic acid, niacinamide
Roasted Buckwheat Groats have 7.278734125 mg of Vitamin B3 per 5 ounces, which is 45.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.74 mg
35%
Pantothenic acid
Roasted Buckwheat Groats have 1.74349425 mg of Vitamin B5 per 5 ounces, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.5 mg
38.5%
Pyridoxine
Roasted Buckwheat Groats have 0.500368675 mg of Vitamin B6 per 5 ounces, which is 38.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B959.5 μg
15%
Folates and Folic Acid
Roasted Buckwheat Groats have 59.53395 μg of Vitamin B9 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Roasted Buckwheat Groats have 0 μg of Vitamin B12 per 5 ounces, 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
Roasted Buckwheat Groats have 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Roasted Buckwheat Groats have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Roasted Buckwheat
Calcium24 mg
2.4%
Roasted Buckwheat Groats have 24.097075 mg of Calcium per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.88 mg
98%
Roasted Buckwheat Groats have 0.8845044 mg of Copper per 5 ounces, which is 98% 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
Iron3.5 mg
43.8%
Roasted Buckwheat Groats have 3.50116325 mg of Iron per 5 ounces, which is 43.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium313 mg
74.6%
Roasted Buckwheat Groats have 313.261975 mg of Magnesium per 5 ounces, which is 74.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.3 mg
100%
Roasted Buckwheat Groats have 2.29347455 mg of Manganese per 5 ounces, which is 100% 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
Phosphorus452 mg
64.6%
Roasted Buckwheat Groats have 452.174525 mg of Phosphorus per 5 ounces, which is 64.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium454 mg
13.3%
Roasted Buckwheat Groats have 453.592 mg of Potassium per 5 ounces, which is 13.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12 μg
21.6%
Roasted Buckwheat Groats have 11.90679 μg of Selenium per 5 ounces, which is 21.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium15.6 mg
1.04%
Roasted Buckwheat Groats have 15.592225 mg of Sodium per 5 ounces, which is 1.04% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.43 mg
31%
Roasted Buckwheat Groats have 3.4302895 mg of Zinc per 5 ounces, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water12 g
0.32%
Roasted Buckwheat Groats have 11.92096475 g of Water per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Roasted Buckwheat Groats:
Minerals in 5 ounces of Roasted Buckwheat Groats:
Macronutrients in 5 ounces of Roasted Buckwheat Groats:



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