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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Royal Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	22.5% 653kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	89% 116g	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	89.8% 50.3g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Royal 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	64.5% 0.77mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	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	60.4% 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% 780μg	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

	Royal Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	26% 260mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	220% 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	216% 17.3mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	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	1.7% 25.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Buckwheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 2.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Buckwheat Flour provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Royal Red Kidney Beans have 3.2 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.2 times more Phosphorus and 2.3 times more Potassium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Buckwheat Flour contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2.1 times more Omega 3, 2.5 times more Fiber and 2 times more Protein than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 6.9 times more Fat, 10.4 times more Saturated Fat and 9 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6