Comparing Nutrients in 5 ounces Buckwheat Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Buckwheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	0.63% 0.45g	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	24% 9.07g	38g per day for Men 19-50 years
Protein	32% 18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	49.3% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	46% 184μg	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	1.9% 1.7mg	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	3.02% 0.45mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	34% 0.31mg	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	72% 5.75mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	26.5% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.56% 95g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 10.6 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6 and 10.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 5 oz.
• Both Whole-groat Buckwheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Whole-groat Buckwheat Flour has 2.4 times more Copper, 1.8 times more Iron, 6 times more Magnesium, 4.7 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 5.2 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Boiled All Types Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour has 2.6 times more Energy, 6.2 times more Fat, 9.3 times more Saturated Fat, 8.1 times more Omega 6, 3.1 times more Carbohydrate, 8.1 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.