Comparing Nutrients in 300 calories California Red Kidney Beans VS Buckwheat Flour

Weight per 300 calories

• California Red Kidney Beans: 91g
• Buckwheat Flour: 89.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Buckwheat Flour?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.6% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	NA	% 1.52g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	39.6% 22g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45% 13.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	12% 48.4μg	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	4.55% 4.1mg	0% 0mg	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	NA	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	51.2% 0.46mg	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	106% 8.5mg	45.4% 3.64mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	53.5% 225mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	88.8% 40μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.6% 368mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.66% 9.85mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.27% 10g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Buckwheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Buckwheat Flour?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Buckwheat Flour:

• 300 calories of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 7.4 times more Vitamin B9 than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 2.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Buckwheat Flour:

• 300 calories of California Red Kidney Beans have 4.8 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus and 2.6 times more Potassium than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 1.5 times more Magnesium, 2 times more Manganese and 1.8 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour contain similar levels of Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.5 times more Fiber and 2 times more Protein than Buckwheat Flour.
• Both California Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.