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      Cooked Roasted Buckwheat Groats (Kasha)
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      Quinoa, cooked
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      Nutrition Facts
      Serving Size
      Whole Recipe (353g)
      Calories377
      % Daily Value *
      Total Fat 4.6g6%
      Saturated Fat 0.65g3%
      Trans Fat --g
      Cholesterol 0mg0%
      Sodium 19.7mg1%
      Total Carbohydrate 72.9g27%
      Dietary Fiber 9.7g35%
      Total Sugars 3.1g6%
      Includes --g Added Sugars--%
      Protein 13.8g28%
      Vitamin C 0mg0%
      Vitamin D 0mcg0%
      Iron 4.1mg23%
      Calcium 43.2mg3%
      Potassium 466mg10%
      Phosphorus 398.8mg32%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 377 19% DV
      • Protein 14g 28% DV
      • Carbs 73g 27% DV
      • Fat 4.6g 6% DV
      • Fiber 9.7g 35% DV
      • Sugar 3.1g 6% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 377 calories in Cooked Roasted Buckwheat Groats (Kasha) coming from 14% protein, 75% carbs, 11% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Cooked Roasted Buckwheat Groats (Kasha). This food consists of 73.97% water, 3.93% protein, 20.78% carbs, 1.31% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight353g
      Calories 377 19%
      Fat 4.6g 6%
      Protein 13.8g 28%
      Carbohydrate 72.9g 27%
      Sugars 3.1g 6%
      Fiber 9.7g 35%
      Cholesterol 0mg 0%
      Saturated Fats 0.65g 3%
      Net-Carbs 63.2g
      Trans Fatty Acids --g
      Minerals
      -- = missing data %DV
      Weight353g
      Calcium 43.2mg 3%
      Iron, Fe 4.1mg 23%
      Potassium, K 466mg 10%
      Magnesium 204.1mg 49%
      Phosphorus, P 398.8mg 32%
      Sodium 19.7mg 1%
      Zinc, Zn 3mg 28%
      Copper, Cu 0.6mg 67%
      Manganese 1.8mg 80%
      Selenium, Se 8.9mcg 16%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight353g
      Vitamin A, RAE 0mcg 0%
      Vitamin C 0mg 0%
      Thiamin (B1) 0.27mg 22%
      Riboflavin (B2) 0.27mg 21%
      Niacin (B3) 2.3mg 15%
      Vitamin B5 (PA) 0.6mg 12%
      Vitamin B6 0.36mg 21%
      Biotin --mcg
      Folate (B9) 101.2mcg 25%
      Folic acid 0mcg 0%
      Food Folate 101.2mcg 25%
      Folate DFE 101.2mcg 25%
      Choline 76.3mg 14%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta 5.6mcg 0%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 9.3IU
      Lycopene 0mcg
      Lut + Zeaxanthin 198.9mcg
      Vitamin E 1.3mg 9%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K 3.2mcg 3%
      Vitamin K1 --mcg
      Menaquinone-4 (K2) --mcg
      Other
      -- = missing data
      Weight353g
      Water 259.5g
      Ash 2g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 5.76
      Carbs & Sugars
      -- = missing data %DV
      Weight353g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.67g
      Glucose (Dextrose) 0.34g
      Fructose 0.17g
      Lactose --g
      Maltose --g
      Galactose --g
      Starch 32.6g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight353g
      Total Monounsaturated 1.293g
      Total Polyunsaturated 2.31g
      Omega 3s 0.181g 11%
      Omega 6s 2.094g 12%
      Omega 3 to Omega 6 Ratio 0.09
      Omega 6 to Omega 3 Ratio 11.57
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0.028g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) --g
      cis-cis-n6-Eicosadienoic Acid --g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0.01g
      Capric Acid (10:0) 0.005g
      Lauric Acid (12:0) 0.003g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.007g
      Pentadecanoic Acid (15:0) --g
      Palmitic Acid (16:0) 0.5g
      Margaric Acid (17:0) --g
      Stearic Acid (18:0) 0.037g
      Arachidic Acid (20:0) --g
      Behenic Acid (22:0) --g
      Lignoceric Acid (24:0) --g
      Monounsaturated Fats
      Myristoleic Acid (14:1) --g
      Pentadecenoic Acid (15:1) --g
      Palmitoleic Acid (16:1) 0.007g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) --g
      Oleic Acid (18:1) 1.161g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0.057g
      Docosenoic Acid (22:1) 0.053g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 2.094g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.181g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) --g
      Eicosatetraenoic Acid 20:4 0.006g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight353g
      Essential Amino Acids
      Histidine 368mg 53%
      Isoleucine 504mg 36%
      Leucine 839mg 31%
      Lysine 731mg 35%
      Methionine 252mg 35%
      Phenylalanine 566mg 65%
      Threonine 459mg 44%
      Tryptophan 179mg 64%
      Valine 633mg 35%
      Conditionally Essential Amino Acids
      Arginine 1049mg
      Cystine 214mg 75%
      Glycine 841mg
      Proline 661mg
      Tyrosine 258mg 29%
      Non-Essential Amino Acids
      Alanine 659mg
      Aspartic acid 1139mg
      Betaine 0.84mg
      Glutamic acid 1950mg
      Hydroxyproline --mg
      Serine 620mg
      Data Source
      Cooked Roasted Buckwheat Groats (Kasha)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa, cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.