Comparing Nutrients in 500 calories Buckwheat Flour VS Boiled California Red Kidney Beans

Weight per 500 calories

• Buckwheat Flour: 149g
• Boiled California Red Kidney Beans: 403g

Buckwheat Flour has 2.7 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Buckwheat Flour or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	69.5% 90g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	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	% 2.54g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	99% 37.5g	38g per day for Men 19-50 years
Protein	33.6% 19g	65.7% 37g	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	52% 0.62mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	74.6% 298μg	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	5.38% 4.84mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	129% 1.17mg	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	75.7% 6.06mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	55.8% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Boiled California Red Kidney Beans:

• Whole-groat Buckwheat Flour has 4.2 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Buckwheat Flour vs Boiled California Red Kidney Beans:

• Whole-groat Buckwheat Flour has 1.9 times more Magnesium, 2.4 times more Manganese, 1.8 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.3 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2 times more Potassium and 16.2 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-groat Buckwheat Flour has 16.2 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Fiber and 2 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Boiled California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.