Comparing Nutrients in 300 calories Boiled BuckwheatVS Canned Kidney Beans

Weight per 300 calories

Boiled Buckwheat

326g

Canned Kidney Beans

357g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Buckwheat or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Boiled Buckwheatvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.1%2.02g

Fat

2.2%2.14g

2.02 gvs2.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.37%0.44g

Saturated Fat

1.57%0.5g

0.44 gvs0.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.85%0.046g

Omega 3

18.3%0.29g

0.046 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g

Omega 6

2.23%0.38g

0.57 gvs0.38 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

40%51.8g

65 gvs51.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.05%2.93g

Sugars

9.1%6.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.93 gvs6.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.45%0.33g

Fructose

0%0g

≤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]

0.33 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.65g

Glucose

%0g

0.65 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%6.6g

1.3 gvs6.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.8g

Fiber

40.4%15.4g

8.8 gvs15.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.7%11g

Protein

33.3%18.6g

11 gvs18.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Buckwheatvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg

Vitamin B1

34.5%0.41mg

Thiamine

0.13 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.8%0.13mg

Vitamin B2

14%0.18mg

Riboflavin

0.13 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.07mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

3.07 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.4%1.17mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

1.17 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.3%0.25mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.25 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.4%45.7μg

Vitamin B9

32%129μg

Folates and Folic Acid

45.7 μgvs129 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.96%0.29mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.29 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.16%6.2μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

6.2 μgvs14.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Buckwheatvs Canned Kidney Beans

2.3%23mg

Calcium

12%121mg

23 mgvs121 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

53.6%0.48mg

0.48 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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32.6%2.6mg

Iron

52.2%4.18mg

2.6 mgvs4.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.6%166mg

Magnesium

23%96mg

166 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57%1.3mg

Manganese

26%0.6mg

1.3 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.6%228mg

Phosphorus

46%321mg

228 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.44%287mg

Potassium

25%846mg

287 mgvs846 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.17μg

Selenium

5.84%3.2μg

7.17 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.87%13mg

Sodium

70.5%1057mg

13 mgvs1057 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg

Zinc

15%1.64mg

2 mgvs1.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.67%247g

Water

7.53%279g

247 gvs279 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Buckwheat vs Canned Kidney Beans:

Cooked Buckwheat Groats have 2.1 times more Vitamin B3 and 2.4 times more Vitamin B5 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B9, more Vitamin C and 2.4 times more Vitamin K than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
Both Cooked Buckwheat Groats as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Buckwheat vs Canned Kidney Beans:

Cooked Buckwheat Groats have 1.7 times more Magnesium, 2.2 times more Manganese, 2.2 times more Selenium and 1.2 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.3 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus, 2.9 times more Potassium and 81 times more Sodium than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Canned All Types Kidney Beans have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Buckwheat Groats have 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6.4 times more Omega 3, 2.3 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cooked Buckwheat Groats as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BuckwheatVS Buckwheat FlourCanned Kidney BeansVS Buckwheat FlourBoiled BuckwheatVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled BuckwheatVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Buckwheat or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: