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

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	172% 224g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	245% 93g	38g per day for Men 19-50 years
Protein	225% 126g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	185% 740μg	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	0% 0mg	13.3% 12mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	321% 2.9mg	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	508% 40.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	138% 3.18mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	3% 112g	18% 669g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 11.4 times more Vitamin B3, 2 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Whole-groat Buckwheat Flour has 1.8 times more Copper, 1.4 times more Iron, 5.2 times more Magnesium, 6.4 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Calcium and 6 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 2.7 times more Energy, 34.4 times more Fat, 48.4 times more Saturated Fat, 2.2 times more Omega 3, 43.9 times more Omega 6, 3.1 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Whole-groat Buckwheat Flour and Boiled California Red Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.