Comparing Nutrients in 7 ounces Boiled Buckwheat VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.6g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	0.88% 0.64g	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	0.27% 0.2g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Buckwheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	53.4% 0.48mg	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	20% 1.6mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	41% 0.95mg	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	20% 139mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.06% 150g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Boiled Buckwheat have 1.8 times more Selenium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Phosphorus, 4.6 times more Potassium and 1.8 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled Red Kidney Beans contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Red Kidney Beans contain 1.4 times more Energy, 12 times more Omega 3, 2.7 times more Fiber and 2.6 times more Protein than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3
• Both Cooked Buckwheat Groats as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.