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

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	32% 18g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	8.25% 4.54μg	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	40.2% 4.42mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Whole-groat Buckwheat Flour as well as Raw 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 California Red Kidney Beans:

• Whole-groat Buckwheat Flour has 1.6 times more Magnesium, 2 times more Manganese, 1.8 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron and 2.6 times more Potassium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Raw California Red Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour has 12.4 times more Fat, 18.8 times more Saturated Fat and 16.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Fiber and 1.9 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 5 oz.
• Both Whole-groat Buckwheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.