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

Weight per 500 calories

• Boiled Buckwheat: 544g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 1.3 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.

Discover which food has more nutrients per 500 calories - Boiled Buckwheat or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Buckwheat	Boiled California Red 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	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	83.4% 108g	69.5% 90g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	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	99% 37.5g	38g per day for Men 19-50 years
Protein	33% 18.4g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	18% 0.22mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	32.3% 0.42mg	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	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	3.26% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	54.3% 4.35mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	11% 411g	7.3% 270g	3700g per day for Men 19-50 years

Boiled Buckwheat VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Buckwheat or Boiled California Red Kidney Beans?

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

• 500 calories of Boiled Buckwheat have 2.3 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B1 and 3.9 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Cooked Buckwheat Groats as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Boiled Buckwheat have 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Selenium and 1.5 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 7 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.5 times more Phosphorus and 3.5 times more Potassium than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled California Red Kidney Beans contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled Buckwheat lack sufficient amounts of Calcium
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled California Red Kidney Beans contain 2.6 times more Fiber and 2 times more Protein than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Buckwheat Groats as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.