buckwheat

Buckwheat_2_1024x1024

PRIMARY MICRO NUTRIENTS	potassium, manganese, copper, magnesium
SECONDARY MICRO NUTRIENTS	iron, phosphorus, vitamin B5, B6, B3, zinc
NUTRITIONAL HIGHLIGHTS and NOTES	high quality protein content – all essential amino acids good carbohydrate source that provides satiety and bulk good source of micronutrients lacks bran but still a good source of fiber
FUNCTIONAL BENEFITS	lowered risk of high blood pressure, high cholesterol and heart disease
PHYTONUTRIENTS	Phytonutrients Rutin and Quercetin extend the action of vitamin C and act as anti-oxidants maintain blood flow, keep platelets from clotting excessively protect LDLs from free-radical oxidation into harmful cholesterol oxides lower LDLs and total cholesterol levels
DANGERS	Moderate oxalates (kidneys) gluten – contains prolamines that are similar to alpha-gliadin of wheat

Buckwheat, cooked

Nutrient	RDA	Unit	per 100 g	%RDA
Water		g	75.63
Energy		kcal	92
Protein		g	3.38
Total lipid (fat)		g	0.62
Carbohydrate, by difference		g	19.94
Fiber, total dietary		g	2.7
		g	0.9
Minerals
Calcium, Ca	1000.0	mg	7	0.7%
Iron, Fe	8.0	mg	0.8	10.0%
Magnesium, Mg	420.0	mg	51	12.1%
Phosphorus, P	700.0	mg	70	10.0%
Potassium, K	470.0	mg	88	18.7%
Sodium, Na		mg	4
Zinc, Zn	11.0	mg	0.61	5.5%
Copper, Cu	0.9	mg	0.146	16.2%
Manganese, Mn	2.3	mg	0.403	17.5%
Selenium, Se	55.0	µg	2.2	4.0%
Vitamins
Vitamin C	90.0	mg	0	0.0%
Thiamin, B1	1.2	mg	0.04	3.3%
Riboflavin, B2	1.3	mg	0.039	3.0%
Niacin, B3	16.0	mg	0.94	5.9%
Pantothenic acid, B5	5.0	mg	0.359	7.2%
Vitamin B-6	1.7	mg	0.077	4.5%
Folate, total	400.0	µg	14	3.5%
Choline, total			20.1
Betaine			0.5
Vitamin B-12	2.4	µg	0	0.0%
Vitamin A, IU	5000.0	IU	0	0.0%
Lutein + zeaxanthin			60
Vitamin E (alpha-tocopherol)			0.09
Vitamin D	600.0	IU	0	0.0%
Vitamin K (phylloquinone)	120.0	µg	1.9	1.6%
Lipids
Fatty acids, total saturated		g	0.134
Fatty acids, total monounsaturated		g	0.188
Fatty acids, total polyunsaturated		g	0.188
Cholesterol	0	mg	0	0.0%
Amino Acids
Tryptophan		g	0.049
Threonine		g	0.129
Isoleucine		g	0.127
Leucine		g	0.212
Lysine		g	0.172
Methionine		g	0.044
Cystine		g	0.058
Phenylalanine		g	0.133
Tyrosine		g	0.062
Valine		g	0.173
Arginine		g	0.25
Histidine		g	0.079
Alanine		g	0.191
Aspartic acid		g	0.289
Glutamic acid		g	0.522
Glycine		g	0.263
Proline		g	0.129
Serine		g	0.175

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods