Comparing Nutrients in 5 ounces California Red Kidney Beans VS Roasted Buckwheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	California Red Kidney Beans	Roasted Buckwheat	Recommended Dietary Allowance
Energy	16% 468kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	3.96% 3.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	6.4% 1.1g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Buckwheat	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	45.5% 7.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	38.5% 0.5mg	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	140% 558μg	15% 59.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	98% 0.88mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	74.6% 313mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	100% 2.3mg	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	82% 574mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21.6% 12μg	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	31% 3.43mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of California Red Kidney Beans have 2.4 times more Vitamin B1, 9.4 times more Vitamin B9 and more Vitamin C than Roasted Buckwheat.
• While 5 oz of Roasted Buckwheat Groats contain 2.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Buckwheat provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Roasted Buckwheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Roasted Buckwheat Groats 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 Roasted Buckwheat:

• 5 ounces of California Red Kidney Beans have 11.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.3 times more Phosphorus and 4.7 times more Potassium than Roasted Buckwheat.
• While 5 oz of Roasted Buckwheat Groats contain 1.4 times more Magnesium, 1.6 times more Manganese and 2.6 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Buckwheat contain similar levels of Zinc per five ounces.
• 5 ounces of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 2.4 times more Fiber and 2.1 times more Protein than Roasted Buckwheat.
• While 5 oz of Roasted Buckwheat Groats contain 10.8 times more Fat, 14.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Buckwheat offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6