Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Boiled Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.46% 1.8g	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	0.27% 0.2g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14% 5.36g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11.8% 0.15mg	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	64.5% 258μg	6.95% 27.8μg	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	2.65% 2.4mg	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	0.4% 0.06mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	32% 0.29mg	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	55% 4.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	34.8% 0.8mg	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	39% 274mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Boiled Buckwheat:

• Boiled All Types Kidney Beans have 4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Boiled Buckwheat:

• Boiled All Types Kidney Beans have 5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 12.1 times more Omega 3, 2.4 times more Fiber and 2.6 times more Protein than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.6 times more Omega 6 and 2.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Carbohydrate per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.