Comparing Nutrients in 1 pound Buckwheat Flour VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Buckwheat Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	102% 57.2g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Buckwheat Flour versus 1 lb of Royal 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 Royal Red Kidney Beans:

• 1 pound of Buckwheat Flour has 2.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.3 times more Vitamin B2, 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 Royal Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Whole-groat Buckwheat Flour as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Buckwheat Flour has 1.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Selenium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.2 times more Calcium, 1.9 times more Copper, 2.1 times more Iron and 2.3 times more Potassium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Royal Red Kidney Beans contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 6.9 times more Fat, 10.4 times more Saturated Fat, 9 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.1 times more Omega 3, 2.5 times more Fiber and 2 times more Protein than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6