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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Buckwheat Flour	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	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	508% 40.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3% 112g	3.18% 118g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Raw 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 California Red Kidney Beans:

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

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 12.4 times more Fat, 18.8 times more Saturated Fat and 16.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Fiber and 1.9 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.