| 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
|
| DANGERS |
|
| 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
