Comparing Nutrients in 100 calories Boiled Buckwheat VS Boiled California Red Kidney Beans

Weight per 100 calories

• Boiled Buckwheat: 109g
• Boiled California Red Kidney Beans: 80.6g

Boiled California Red Kidney Beans have 1.3 times more energy per unit of mass than Cooked Buckwheat Groats, which is average in comparison to other foods. Boiled Buckwheat having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Buckwheat or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Buckwheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.075% 0.073g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	14% 18g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	0.15% 0.11g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	7.72% 2.93g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.62% 0.043mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	2.72% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.44% 0.084mg	6.45% 0.084mg	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	3.8% 15.2μg	15% 59.7μg	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% 0mg	1.08% 0.97mg	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	0.65% 0.098mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.76% 7.6mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	26% 0.23mg	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	11% 0.87mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	9.2% 38.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	11% 0.26mg	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	11% 76mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	2.8% 96mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	4.35% 2.4μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.35mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	1.46% 54g	3700g per day for Men 19-50 years

Boiled Buckwheat VS Boiled California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Buckwheat or Boiled California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Boiled Buckwheat vs Boiled California Red Kidney Beans:

• 100 calories of Boiled Buckwheat have 2.3 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B1 and 3.9 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 100 calories.
• Both Cooked Buckwheat Groats as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Buckwheat vs Boiled California Red Kidney Beans:

• 100 calories of Boiled Buckwheat have 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Selenium and 1.5 times more Water than Boiled California Red Kidney Beans.
• While 100 kcal of Boiled California Red Kidney Beans contain 7 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.5 times more Phosphorus and 3.5 times more Potassium than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled California Red Kidney Beans contain similar levels of Zinc per 100 calories.
• 100 calories of Boiled Buckwheat lack sufficient amounts of Calcium
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled California Red Kidney Beans contain 2.6 times more Fiber and 2 times more Protein than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cooked Buckwheat Groats as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.