Comparing Nutrients in 1 pound 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	52.4% 1520kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	78% 102g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	% 7.7g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	111% 42g	38g per day for Men 19-50 years
Protein	102% 57.2g	74% 41.4g	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	158% 1.9mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	84% 336μg	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	6.05% 5.44mg	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	146% 1.3mg	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	230% 18.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of 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 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B9 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, Vitamin C and Vitamin D in one pound.

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

• 1 pound of 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 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Calcium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of 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 Buckwheat Flour and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6