Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Boiled Buckwheat

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Energy	43.8% 1270kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	153% 199g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	12.4% 9g	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	1.38% 1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	195% 74g	71% 27g	38g per day for Men 19-50 years
Protein	155% 86.7g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red 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	133% 1.6mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	59.2% 0.77mg	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	325% 1300μg	35% 140μg	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	2% 0.3mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	28% 280mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	162% 1.46mg	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	368% 29.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	175% 4.03mg	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	203% 1420mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	18% 669g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Buckwheat per 1 kg

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

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

• 1 kilogram of Boiled Red Kidney Beans has 4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9 and 4.4 times more Vitamin K than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 4 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Phosphorus, 4.6 times more Potassium and 1.8 times more Zinc than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.8 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Buckwheat contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Energy, 12 times more Omega 3, 2.7 times more Fiber and 2.6 times more Protein than Boiled Buckwheat.
• Both Boiled Red Kidney Beans and Boiled Buckwheat offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 6 in one kilogram.