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Nutrients in 7 ounces of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

Macros Ratio

Protein Fat Carbs
14%
8%
78%
7 oz ▼

Macro Nutrients

Buckwheat
Energy681 kcal
23.5%
Buckwheat has 680.671495 kcal of Energy per 7 ounces, which is 23.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.75 g
6.96%
Buckwheat has 6.747181 g of Fat per 7 ounces, which is 6.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.47 g
4.6%
Buckwheat has 1.470488565 g of Saturated Fat per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.67%
Buckwheat has 0.15478827 g of Omega 3 per 7 ounces, which is 9.67% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.9 g
11.2%
Buckwheat has 1.907070865 g of Omega 6 per 7 ounces, which is 11.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Buckwheat has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate142 g
109%
Buckwheat has 141.8892475 g of Carbohydrate per 7 ounces, which is 109% 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
Fiber20 g
52.2%
Buckwheat has 19.84465 g of Fiber per 7 ounces, which is 52.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein26.3 g
47%
Buckwheat has 26.29416125 g of Protein per 7 ounces, which is 47% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Buckwheat has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg
16.7%
Thiamine
Buckwheat has 0.200430965 mg of Vitamin B1 per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.84 mg
65%
Riboflavin
Buckwheat has 0.843397625 mg of Vitamin B2 per 7 ounces, which is 65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314 mg
87%
Niacin, nicotinic acid, niacinamide
Buckwheat has 13.9309443 mg of Vitamin B3 per 7 ounces, which is 87% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.44 mg
49%
Pantothenic acid
Buckwheat has 2.44089195 mg of Vitamin B5 per 7 ounces, which is 49% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg
32%
Pyridoxine
Buckwheat has 0.41673765 mg of Vitamin B6 per 7 ounces, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B737 μg
123%
Biotin
Buckwheat has 36.911049 μg of Vitamin B7 per 7 ounces, which is 123% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B959.5 μg
15%
Folates and Folic Acid
Buckwheat has 59.53395 μg of Vitamin B9 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Buckwheat has 0 μg of Vitamin B12 per 7 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
Buckwheat has 0 mg of Vitamin C per 7 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
Buckwheat has 0 IU of Vitamin D per 7 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

Buckwheat
Calcium35.7 mg
3.57%
Buckwheat has 35.72037 mg of Calcium per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.2 mg
243%
Buckwheat has 2.1829115 mg of Copper per 7 ounces, which is 243% 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
Iron4.37 mg
54.6%
Buckwheat has 4.365823 mg of Iron per 7 ounces, which is 54.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium458 mg
109%
Buckwheat has 458.411415 mg of Magnesium per 7 ounces, which is 109% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.58 mg
112%
Buckwheat has 2.5798045 mg of Manganese per 7 ounces, which is 112% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum110 μg
243%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Buckwheat has 109.542468 μg of Molybdenum per 7 ounces, which is 243% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus689 mg
98%
Buckwheat has 688.609355 mg of Phosphorus per 7 ounces, which is 98% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium913 mg
27%
Buckwheat has 912.8539 mg of Potassium per 7 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium16.5 μg
30%
Buckwheat has 16.4710595 μg of Selenium per 7 ounces, which is 30% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Buckwheat has 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.76 mg
43.3%
Buckwheat has 4.762716 mg of Zinc per 7 ounces, which is 43.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water19.3 g
0.52%
Buckwheat has 19.34853375 g of Water per 7 ounces, which is 0.52% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Buckwheat:
Minerals in 7 ounces of Buckwheat:
Macronutrients in 7 ounces of Buckwheat:



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