Comparing Nutrients in 7 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	23% 665kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	44.7% 25g	32.4% 18g	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	69% 0.83mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	36.7% 147μg	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	2.65% 2.4mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	63.7% 0.57mg	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	101% 8.06mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.6% 22g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
• Both Whole-groat Buckwheat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.