Comparing Nutrients in 100 grams Red Kidney Beans VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Buckwheat	14%	8%	78%

Macro Nutrients

	Red Kidney Beans	Buckwheat	Recommended Dietary Allowance
Energy	11.6% 337kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	55% 71.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	26.3% 10g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Red 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	50.7% 0.61mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	44% 7mg	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	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	99% 394μg	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	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Buckwheat	Recommended Dietary Allowance
Calcium	8.3% 83mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Buckwheat per 100 g

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

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

• 100 grams of Red Kidney Beans have 6 times more Vitamin B1, 1.9 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Buckwheat.
• While 100 g of Buckwheat contain 2 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Red Kidney Beans.
• 100 grams of Buckwheat have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 4.6 times more Calcium, 3 times more Iron and 3 times more Potassium than Buckwheat.
• While 100 g of Buckwheat contain 1.6 times more Copper, 1.7 times more Magnesium and 2.6 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat contain similar levels of Manganese, Phosphorus and Zinc per 100 grams.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 4.6 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Buckwheat.
• While 100 g of Buckwheat contain 3.2 times more Fat, 4.8 times more Saturated Fat and 4.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6