Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Boiled Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Energy	17.4% 504kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	61% 79g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.93% 3.57g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.55% 0.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	67% 25.4g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	110% 8.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	69.5% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Buckwheat:

• Boiled All Types Kidney Beans have 4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Buckwheat:

• Boiled All Types Kidney Beans have 5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 12.1 times more Omega 3, 2.4 times more Fiber and 2.6 times more Protein than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.6 times more Omega 6 and 2.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.