Comparing Nutrients in 1 kilogram Buckwheat Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Buckwheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	471% 613g	130g per day for Men 19-50 years
Sugars	36% 26g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	225% 126g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	400% 13590mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	254% 28mg	11mg per day for Men 19-50 years
Water	3% 112g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Buckwheat Flour has 2.9 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 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 Buckwheat Flour and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Buckwheat Flour have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Whole-groat Buckwheat Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Buckwheat Flour has 1.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 2.4 times more Potassium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Red Kidney Beans contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 2.9 times more Fat, 4.4 times more Saturated Fat, 3.8 times more Omega 6 and 1.2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6