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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	California Red Kidney Beans	Roasted Buckwheat	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	4.5% 0.77g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	27% 10.3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Buckwheat	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	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	27% 0.35mg	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	99% 394μg	10.5% 42μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	69.3% 0.62mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	70.3% 1.6mg	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	58% 405mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	15.3% 8.4μg	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	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.23% 8.4g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of California Red Kidney Beans have 2.4 times more Vitamin B1, 9.4 times more Vitamin B9 and more Vitamin C than Roasted Buckwheat.
• While 100 g of Roasted Buckwheat Groats contain 2.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Buckwheat provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Roasted Buckwheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Roasted Buckwheat Groats 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 Roasted Buckwheat:

• 100 grams of California Red Kidney Beans have 11.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.3 times more Phosphorus and 4.7 times more Potassium than Roasted Buckwheat.
• While 100 g of Roasted Buckwheat Groats contain 1.4 times more Magnesium, 1.6 times more Manganese and 2.6 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Buckwheat contain similar levels of Zinc per 100 grams.
• 100 grams of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.4 times more Omega 3, 2.4 times more Fiber and 2.1 times more Protein than Roasted Buckwheat.
• While 100 g of Roasted Buckwheat Groats contain 10.8 times more Fat, 14.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Buckwheat offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6