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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Grains

Buckwheat

1 cup · 170 g per serving
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Stands out per serving
  • Copper100%+
  • Manganese96%
  • Magnesium94%
  • Phosphorus84%
  • Copper100%+
  • Manganese96%
  • Magnesium94%
  • Phosphorus84%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
0%
Vitamin D
0%
Vitamin E
No data
Vitamin K
No data

Water-soluble vitamins

Vitamin C
0%
Thiamin (B1)
14%
Riboflavin (B2)
56%
Niacin (B3)
75%
Pantothenic acid (B5)
42%
Vitamin B6
27%
Folate (B9)
13%
Vitamin B12
0%
Choline
No data

Minerals

Calcium
3%
Iron
26%
Magnesium
94%
Phosphorus
84%
Potassium
23%
Zinc
25%
Copper
100%+
Manganese
96%
Selenium
26%
Not a source of: Vitamin A, Vitamin D, Vitamin C, Vitamin B12 (0% per serving, according to USDA FoodData Central).

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Not a source of: Vitamin A, Vitamin D, Vitamin C, Vitamin B12 (0% per serving, according to USDA FoodData Central).
Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.