Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Buckwheat	14%	8%	78%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Buckwheat	Recommended Dietary Allowance
Energy	2.8% 81kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	11.4% 15g	55% 71.5g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	26.3% 10g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	5.75% 23μg	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	0.89% 0.8mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Buckwheat	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	15.6% 1.25mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	15% 106mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	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	17% 256mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Buckwheat per 100 g

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

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Buckwheat:

• 100 g of Buckwheat contain 6.3 times more Vitamin B2, 14.2 times more Vitamin B3, 9.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Buckwheat provide similar amounts of Vitamin B1 per 100 grams.
• Both Canned Red Kidney Beans Solids and Liquids as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Buckwheat:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.6 times more Calcium, 256 times more Sodium and 8 times more Water than Buckwheat.
• While 100 g of Buckwheat contain 7.5 times more Copper, 1.8 times more Iron, 7.7 times more Magnesium, 4.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Selenium and 3.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Buckwheat contain 4.2 times more Energy, 9.4 times more Fat, 5.9 times more Saturated Fat, 1.5 times more Omega 3, 11.6 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6