Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	114% 3300kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	543% 706g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	655% 249g	263% 100g	38g per day for Men 19-50 years
Protein	435% 244g	225% 126g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	135% 540μg	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	50% 45mg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	195% 1950mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	572% 5.15mg	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	1169% 94mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	991% 446μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	579% 4050mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Buckwheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Buckwheat Flour:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Buckwheat Flour:

• 1 kilogram of California Red Kidney Beans has 4.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus and 2.6 times more Potassium than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 1.6 times more Magnesium, 2 times more Manganese and 1.8 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.5 times more Fiber and 1.9 times more Protein than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 12.4 times more Fat, 18.8 times more Saturated Fat and 16.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6