PRIMARY MICRO NUTRIENTS | potassium, manganese, copper, magnesium |
SECONDARY MICRO NUTRIENTS | iron, phosphorus, vitamin B5, B6, B3, zinc |
NUTRITIONAL HIGHLIGHTS and NOTES |
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FUNCTIONAL BENEFITS |
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PHYTONUTRIENTS | Phytonutrients Rutin and Quercetin
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DANGERS |
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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