Comparing Nutrients in 100 grams Red Kidney Beans VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	26.3% 10g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	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	1.4% 0.21mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Buckwheat Flour	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	57.2% 0.52mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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% 406mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	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	0.8% 12mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	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: Red Kidney Beans VS Buckwheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of 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 Red Kidney Beans vs Buckwheat Flour:

• 100 grams of Red Kidney Beans have 1.5 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 2.9 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat Flour provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Buckwheat Flour:

• 100 grams of Red Kidney Beans have 2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.2 times more Phosphorus and 2.4 times more Potassium than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat Flour contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 5 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 2.9 times more Fat, 4.4 times more Saturated Fat and 3.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Buckwheat Flour offer comparable quantities of Energy, Carbohydrate and Sugars per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6