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Nutrients in 100 calories ofBoiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.
boiledroastedwholecooked

Weight per 100 Calories

Boiled Buckwheat
109g

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

Macros Ratio

ProteinsFatsCarbs
14%
6%
80%

Vitamins

100 kcal ▼RDA for Men 19-50 years ▼
Boiled Buckwheat
Vitamin A0 μg
0%
Cooked Buckwheat Groats have 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
Thiamine0.04 mg
3.33%
Cooked Buckwheat Groats have 0.04 mg of Thiamine per 100 calories, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.04 mg
3.08%
Cooked Buckwheat Groats have 0.04 mg of Vitamin B2 per 100 calories, which is 3.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B31.02 mg
6.38%
Cooked Buckwheat Groats have 1.02 mg of Vitamin B3 per 100 calories, which is 6.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.08 mg
6.15%
Cooked Buckwheat Groats have 0.08 mg of Vitamin B6 per 100 calories, which is 6.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Cooked Buckwheat Groats have 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
Vitamin C0 mg
0%
Cooked Buckwheat Groats have 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
0%
Cooked Buckwheat Groats have 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
Vitamin E0.1 mg
0.67%
Cooked Buckwheat Groats have 0.1 mg of Vitamin E per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.07 μg
1.73%
Cooked Buckwheat Groats have 2.07 μg of Vitamin K per 100 calories, which is 1.73% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate15 μg
3.75%
Cooked Buckwheat Groats have 15 μg of Folate per 100 calories, which is 3.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

100 kcal ▼RDA for Men 19-50 years ▼
Boiled Buckwheat
Calcium7.6 mg
0.76%
Cooked Buckwheat Groats have 7.6 mg of Calcium per 100 calories, which is 0.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.8%
Cooked Buckwheat Groats have 0.16 mg of Copper per 100 calories, which is 17.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron0.87 mg
11%
Cooked Buckwheat Groats have 0.87 mg of Iron per 100 calories, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium55 mg
13%
Cooked Buckwheat Groats have 55 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.44 mg
19%
Cooked Buckwheat Groats have 0.44 mg of Manganese per 100 calories, which is 19% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus76 mg
11%
Cooked Buckwheat Groats have 76 mg of Phosphorus per 100 calories, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium96 mg
2.82%
Cooked Buckwheat Groats have 96 mg of Potassium per 100 calories, which is 2.82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.36%
Cooked Buckwheat Groats have 2.4 μg of Selenium per 100 calories, which is 4.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.35 mg
0.29%
Cooked Buckwheat Groats have 4.35 mg of Sodium per 100 calories, which is 0.29% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.66 mg
6%
Cooked Buckwheat Groats have 0.66 mg of Zinc per 100 calories, which is 6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Cooked Buckwheat Groats:
100 calories of Boiled Buckwheat has some Thiamine, Vitamin B2, Vitamin B3, Vitamin B6 and Folate. 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 Cooked Buckwheat Groats:
100 calories of Boiled Buckwheat has a good amount of Copper, Iron, Magnesium, Manganese and Phosphorus. It has some Potassium, Selenium and Zinc. While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcal ▼RDA for Men 19-50 years ▼
Boiled Buckwheat
Energy100 kcal
3.45%
Cooked Buckwheat Groats have 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
Fat0.67 g
0.69%
Cooked Buckwheat Groats have 0.67 g of Fat per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein3.67 g
6.55%
Cooked Buckwheat Groats have 3.67 g of Protein per 100 calories, which is 6.55% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate21.7 g
16.7%
Cooked Buckwheat Groats have 21.7 g of Carbohydrate per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.98 g
1.35%
Cooked Buckwheat Groats have 0.98 g of Sugars per 100 calories, which is 1.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber2.93 g
7.7%
Cooked Buckwheat Groats have 2.93 g of Fiber per 100 calories, which is 7.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Buckwheat Groats have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.15 g
0.47%
Cooked Buckwheat Groats have 0.15 g of Saturated Fat per 100 calories, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.25%
Cooked Buckwheat Groats have 0.02 g of Omega 3 per 100 calories, which is 1.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.19 g
1.1%
Cooked Buckwheat Groats have 0.19 g of Omega 6 per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water82 g
2.2%
Cooked Buckwheat Groats have 82 g of Water per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Macronutrients in 100 calories of Cooked Buckwheat Groats:
100 calories of Boiled Buckwheat has a good amount of Carbohydrate and Fiber. It has some Protein. While 100 calories of product has trace amounts of Sugars, Omega 3 and Omega 6, it has no Fat and Saturated Fat.