Comparing Nutrients in 100 grams Boiled Kidney Beans VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Buckwheat	14%	8%	78%

Macro Nutrients

	Boiled Kidney Beans	Buckwheat	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	55% 71.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	26.3% 10g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	62% 18.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	7.5% 30μg	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	1.33% 1.2mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Buckwheat	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	122% 1.1mg	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	27.8% 2.22mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	123% 55.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.7% 138mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.26% 9.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Buckwheat:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 4.3 times more Vitamin B9 and more Vitamin C than Buckwheat.
• While Buckwheat contains 7.3 times more Vitamin B2, 12.1 times more Vitamin B3, 5.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Buckwheat:

• Boiled All Types Kidney Beans have 1.9 times more Calcium and 6.9 times more Water than Buckwheat.
• While Buckwheat contains 5.1 times more Copper, 5.5 times more Magnesium, 3 times more Manganese, 2.5 times more Phosphorus, 7.5 times more Selenium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Buckwheat have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.2 times more Omega 3 than Buckwheat.
• While Buckwheat contains 2.7 times more Energy, 6.8 times more Fat, 10.2 times more Saturated Fat, 8.9 times more Omega 6, 3.1 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.