Comparing Nutrients in 100 grams California Red Kidney Beans VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	% 1.7g	g per day for Men 19-50 years
Fiber	65.5% 25g	26.3% 10g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	California 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	44% 0.53mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	13.5% 54μg	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	5% 4.5mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	57.2% 0.52mg	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	117% 9.35mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 405mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Buckwheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Buckwheat Flour:

• 100 grams of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Buckwheat Flour:

• 100 grams of California Red Kidney Beans have 4.8 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus and 2.6 times more Potassium than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.6 times more Magnesium, 2 times more Manganese and 1.8 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.5 times more Fiber and 1.9 times more Protein than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 12.4 times more Fat, 18.8 times more Saturated Fat and 16.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6