Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Buckwheat	14%	8%	78%

Macro Nutrients

	Canned Kidney Beans	Buckwheat	Recommended Dietary Allowance
Energy	29% 840kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	550% 715g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	263% 100g	38g per day for Men 19-50 years
Protein	93% 52.2g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Buckwheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	620% 186μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	75% 300μg	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	13.3% 12mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Buckwheat	Recommended Dietary Allowance
Calcium	34% 340mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1222% 11mg	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	146% 11.7mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	550% 2310mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1227% 552μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	21% 780g	2.64% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Buckwheat:

• Canned All Types Kidney Beans have more Vitamin C than Buckwheat.
• While Buckwheat contains 8.3 times more Vitamin B2, 17.1 times more Vitamin B3, 8.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Buckwheat have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Canned All Types Kidney Beans as well as Buckwheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Buckwheat:

• Canned All Types Kidney Beans have 1.9 times more Calcium, 296 times more Sodium and 8 times more Water than Buckwheat.
• While Buckwheat contains 8.1 times more Copper, 1.9 times more Iron, 8.6 times more Magnesium, 7.7 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 9.2 times more Selenium and 5.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Buckwheat contains 4.1 times more Energy, 5.7 times more Fat, 5.3 times more Saturated Fat, 9.1 times more Omega 6, 4.9 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Buckwheat have similar amounts of Omega 3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.