Comparing Nutrients in 5 ounces Red Kidney Beans VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	16.5% 478kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	77% 100g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	37.3% 14g	38g per day for Men 19-50 years
Protein	57% 32g	32% 18g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	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	2% 0.3mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	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	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	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: Red Kidney Beans VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Buckwheat Flour:

• 5 ounces of Red Kidney Beans have 1.5 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 2.9 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat Flour provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Buckwheat Flour:

• 5 ounces of Red Kidney Beans have 2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.2 times more Phosphorus and 2.4 times more Potassium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat Flour contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 5 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 2.9 times more Fat, 4.4 times more Saturated Fat and 3.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6