Comparing Nutrients in 5 ounces California Red Kidney Beans VS 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	16% 468kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	% 2.4g	g per day for Men 19-50 years
Fiber	93% 35.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	32% 18g	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	62.5% 0.75mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	19% 76.5μg	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	7.1% 6.38mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	81% 0.73mg	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	166% 13.3mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 574mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Buckwheat Flour:

• 5 ounces of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 3 times more Vitamin B3 and 1.5 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 five ounces.
• 5 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Buckwheat Flour:

• 5 ounces of California Red Kidney Beans have 4.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus and 2.6 times more Potassium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.6 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.5 times more Fiber and 1.9 times more Protein than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 12.4 times more Fat, 18.8 times more Saturated Fat and 16.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6