Nutrients in 100 calories of Buckwheat Flour
Whole-groat Buckwheat Flour.
Weight per 100 Calories
Buckwheat Flour
30g
Whole-groat Buckwheat Flour has high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
14%
8%
78%
Macro Nutrients
Buckwheat Flour
Energy100 kcal
3.45%
Whole-groat Buckwheat Flour has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.93 g
0.95%
Whole-groat Buckwheat Flour has 0.92537313432836 g of Fat per 100 calories, which is 0.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.2 g
0.63%
Whole-groat Buckwheat Flour has 0.20208955223881 g of Saturated Fat per 100 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.021 g
1.32%
Whole-groat Buckwheat Flour has 0.021194029850746 g of Omega 3 per 100 calories, which is 1.32% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.26 g
1.54%
Whole-groat Buckwheat Flour has 0.26179104477612 g of Omega 6 per 100 calories, which is 1.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole-groat Buckwheat Flour has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16.2%
Whole-groat Buckwheat Flour has 21.071641791045 g of Carbohydrate per 100 calories, which is 16.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.78 g
1.07%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole-groat Buckwheat Flour has 0.77611940298507 g of Sugars per 100 calories, which is 1.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years 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 availableSucrose0.51 g
%
Whole-groat Buckwheat Flour has 0.50746268656716 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3 g
7.86%
Whole-groat Buckwheat Flour has 2.9850746268657 g of Fiber per 100 calories, which is 7.86% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.77 g
6.73%
Whole-groat Buckwheat Flour has 3.7671641791045 g of Protein per 100 calories, which is 6.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Buckwheat Flour
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Whole-groat Buckwheat Flour has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.12 mg
Buy Vegan Vitamin B1
10.4%
Thiamine
Whole-groat Buckwheat Flour has 0.1244776119403 mg of Vitamin B1 per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.057 mg
Buy Vegan Vitamin B2
4.36%
Riboflavin
Whole-groat Buckwheat Flour has 0.056716417910448 mg of Vitamin B2 per 100 calories, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.84 mg
Buy Nutritional Yeast naturally rich in vitamin B3
11.5%
Niacin, nicotinic acid, niacinamide
Whole-groat Buckwheat Flour has 1.8358208955224 mg of Vitamin B3 per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.13 mg
Buy Nutritional Yeast naturally rich in vitamin B5
2.63%
Pantothenic acid
Whole-groat Buckwheat Flour has 0.13134328358209 mg of Vitamin B5 per 100 calories, which is 2.63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.17 mg
13.4%
Pyridoxine
Whole-groat Buckwheat Flour has 0.17373134328358 mg of Vitamin B6 per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B74.5 μg
15%
Biotin
Whole-groat Buckwheat Flour has 4.5074626865672 μg of Vitamin B7 per 100 calories, which is 15% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B916 μg
4.03%
Folates and Folic Acid
Whole-groat Buckwheat Flour has 16.119402985075 μg of Vitamin B9 per 100 calories, which is 4.03% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Whole-groat Buckwheat Flour has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Whole-groat Buckwheat Flour has 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Whole-groat Buckwheat Flour has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.096 mg
0.64%
Tocopherols and Tocotrienols
Whole-groat Buckwheat Flour has 0.095522388059701 mg of Vitamin E per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K2.1 μg
1.74%
Phytomenadione or phylloquinone
Whole-groat Buckwheat Flour has 2.089552238806 μg of Vitamin K per 100 calories, which is 1.74% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Buckwheat Flour
Calcium12.2 mg
1.22%
Whole-groat Buckwheat Flour has 12.238805970149 mg of Calcium per 100 calories, which is 1.22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
17%
Whole-groat Buckwheat Flour has 0.15373134328358 mg of Copper per 100 calories, which is 17% 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 availableIron1.2 mg
15%
Whole-groat Buckwheat Flour has 1.2119402985075 mg of Iron per 100 calories, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium75 mg
18%
Whole-groat Buckwheat Flour has 74.925373134328 mg of Magnesium per 100 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.61 mg
26.3%
Whole-groat Buckwheat Flour has 0.60597014925373 mg of Manganese per 100 calories, which is 26.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum13.3 μg
29.6%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Whole-groat Buckwheat Flour has 13.313432835821 μg of Molybdenum per 100 calories, which is 29.6% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years Phosphorus101 mg
14.4%
Whole-groat Buckwheat Flour has 100.59701492537 mg of Phosphorus per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium172 mg
5.07%
Whole-groat Buckwheat Flour has 172.23880597015 mg of Potassium per 100 calories, which is 5.07% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.7 μg
3.1%
Whole-groat Buckwheat Flour has 1.7014925373134 μg of Selenium per 100 calories, which is 3.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.3 mg
0.22%
Whole-groat Buckwheat Flour has 3.2835820895522 mg of Sodium per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.93 mg
8.47%
Whole-groat Buckwheat Flour has 0.93134328358209 mg of Zinc per 100 calories, which is 8.47% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.33 g
0.09%
Whole-groat Buckwheat Flour has 3.3283582089552 g of Water per 100 calories, which is 0.09% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Whole-groat Buckwheat Flour:
- 100 calories of Buckwheat Flour has a good amount of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B7.
- It has some Vitamin B2, Vitamin B5 and Vitamin B9.
- While 100 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.
Minerals in 100 calories of Whole-groat Buckwheat Flour:
- 100 calories of Buckwheat Flour is an excellent source of Manganese and Molybdenum.
- It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc.
- It also has some Potassium and Selenium.
- While 100 calories of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 calories of Whole-groat Buckwheat Flour:
- 100 calories of Buckwheat Flour has a good amount of Carbohydrate and Fiber.
- It has some Protein.
- While 100 calories of product has trace amounts of Fat, Omega 3, Omega 6 and Sugars, it has no Saturated Fat and Sucrose.