Comparing Nutrients in 7 ounces Buckwheat Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Buckwheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 665kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	94% 122g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	44.7% 25g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Buckwheat Flour have 1.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 2.4 times more Potassium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Red Kidney Beans contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 2.9 times more Fat, 4.4 times more Saturated Fat, 3.8 times more Omega 6 and 1.2 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6