Comparing Nutrients in 5 ounces Buckwheat Flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	34.7% 13g	38g per day for Men 19-50 years
Protein	32% 18g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	49.3% 0.59mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	11% 1.2mg	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 California Red Kidney Beans:

• Whole-groat Buckwheat Flour has 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 11.4 times more Vitamin B3, 2 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red 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 California Red Kidney Beans:

• Whole-groat Buckwheat Flour has 1.8 times more Copper, 1.4 times more Iron, 5.2 times more Magnesium, 6.4 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Calcium and 6 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour has 2.7 times more Energy, 34.4 times more Fat, 48.4 times more Saturated Fat, 2.2 times more Omega 3, 43.9 times more Omega 6, 3.1 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Whole-groat Buckwheat Flour and Boiled California Red Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.