Comparing Nutrients in 500 calories Boiled Buckwheat VS Boiled Kidney Beans

Weight per 500 calories

• Boiled Buckwheat: 544g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Cooked Buckwheat Groats, which is average in comparison to other foods. Boiled Buckwheat having average energy density.

Which food has more nutrients per 500 calories - Boiled Buckwheat or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Buckwheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	69% 89.8g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.74% 1.26g	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	0.75% 0.54g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	33% 18.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Boiled 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	18% 0.22mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	128% 512μg	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	5.25% 4.72mg	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	3.26% 0.49mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	94% 0.85mg	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	54.3% 4.35mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	73.6% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	11% 411g	7.12% 264g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 2.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 6.7 times more Vitamin B9, more Vitamin C and 3.2 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Cooked Buckwheat Groats as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Cooked Buckwheat Groats have 1.7 times more Magnesium, 1.3 times more Manganese, 2.8 times more Selenium and 1.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 3.3 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Buckwheat Groats have 2.2 times more Omega 6, 1.2 times more Carbohydrate and 3.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.8 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cooked Buckwheat Groats as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.