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

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