Comparing Nutrients in 7 ounces California Red Kidney Beans VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	22.6% 655kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	% 3.37g	g per day for Men 19-50 years
Fiber	130% 49.4g	52.2% 20g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	California 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	87.5% 1.05mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	26.8% 107μg	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	9.92% 8.93mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	38.7% 387mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	114% 1.02mg	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	232% 18.6mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 804mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Buckwheat Flour:

• Raw California Red Kidney Beans have 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.
• While Whole-groat Buckwheat Flour contains 3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Whole-groat Buckwheat Flour have similar amounts of Vitamin B2 per 7 oz.
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Buckwheat Flour:

• Raw California Red Kidney Beans have 4.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus and 2.6 times more Potassium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.6 times more Magnesium, 2 times more Manganese and 1.8 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Whole-groat Buckwheat Flour have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.5 times more Fiber and 1.9 times more Protein than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 12.4 times more Fat, 18.8 times more Saturated Fat and 16.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Whole-groat Buckwheat Flour have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.