BNI™ 022.16-f: Buckwheat (USDA)

dietBNI™ 22.16-f: Buckwheat, USDA, 2013.

Buckwheat groats.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 13.3 53.2 15.5 20.0 68.6 17.2
Carbohydrate* 64.8 259.2 75.6 55.0 188.7 47.2
Sugar# 1.5 6.0 1.7 < 10.0 < 34.3 < 8.6
Fat 3.4 30.6 8.9 25.0 85.8 9.5
Saturated fat 0.7 6.3 1.8 < 10.0 < 34.3 < 3.8
Fiber 10.0 - 33.3 17.2 - 5.1
Sodium 0.001 - 0.1 < 17.2 - < 0.343
Misc 13.5 - - - - 23.2
Total 100.0 343.0 100.0 100.0 343.0 100.0
kJul - 1435.1 - - 1435.1 -
*Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 total fiber). To prevent double-counting, total grams only adds up insoluble fiber. #Sugar content not provided on the nutrition report; estimated from Davies hulled buckwheat.
Nutritional balance (100g)
о (ok) Slightly low in protein
x (bad) Extremely high in carbohydrate
(good) Very low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
о (ok) Slightly high in fiber
(good) Extremely low in sodium
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% * *
30% * *
25% * *
20% * *
15% * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%  
10%
15%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * *
kcal per serving = 343.0 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 22.16
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 22.16
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 38.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 38.0 kcal Reduce BNI to 11.08
Burn those kcal out doing… 760 steps
or 12 minutes slow walking (~3.2km/h)
or 8 minutes fast walking (~5.6km/h)
or 4 minutes jogging (~8km/h)
or 8 minutes leisure cycling (<16km/h)
or 4 minutes swimming
or 3 minutes stair treadmill
Reduce kcal to 305.0 kcal per serving All reduce BNI to 11.08
305.0 kcal = energy for approximately 183 minutes (~ 3.1 hours)

References

UNITED STATES DEPARTMENT OF AGRICULTURE (2013). 20008, Buckwheat. USDA National Nutrient Database for Standard Reference, Release 26.


Author

Jose D PEREZGONZALEZ (2014). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.