Comparing Nutrients in 300 calories Boiled BuckwheatVS California Red Kidney Beans

Weight per 300 calories

Boiled Buckwheat

326g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 3.6 times more energy per unit of mass than Cooked Buckwheat Groats, which is high in comparison to other foods. Boiled Buckwheat having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Boiled Buckwheatvs California Red 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

0.23%0.23g

2.02 gvs0.23 g

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

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1.37%0.44g

Saturated Fat

0.1%0.033g

0.44 gvs0.033 g

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

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2.85%0.046g

Omega 3

4.77%0.076g

0.046 gvs0.076 g

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

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3.34%0.57g

Omega 6

0.29%0.049g

0.57 gvs0.049 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

42%54.4g

65 gvs54.4 g

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

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4.05%2.93g

Sugars

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

2.93 gvsNA g

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

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0.45%0.33g

Fructose

≤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 gvsNA g

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

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%0.65g

Glucose

0.65 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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23%8.8g

Fiber

59.6%22.6g

8.8 gvs22.6 g

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

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19.7%11g

Protein

39.6%22g

11 gvs22 g

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

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Vitamins

Boiled Buckwheatvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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11%0.13mg

Vitamin B1

40%0.48mg

Thiamine

0.13 mgvs0.48 mg

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

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9.8%0.13mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.13 mgvs0.2 mg

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

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19%3.07mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.07 mgvs1.87 mg

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

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23.4%1.17mg

Vitamin B5

14%0.71mg

Pantothenic acid

1.17 mgvs0.71 mg

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

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19.3%0.25mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.25 mgvs0.36 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

89.5%358μg

Folates and Folic Acid

45.7 μgvs358 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

4.55%4.1mg

Ascorbic acid

0 mgvs4.1 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

Tocopherols and Tocotrienols

0.29 mgvsNA mg

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

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5.16%6.2μg

Vitamin K

Phytomenadione or phylloquinone

6.2 μgvsNA μg

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

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Minerals

Boiled Buckwheatvs California Red Kidney Beans

2.3%23mg

Calcium

17.7%177mg

23 mgvs177 mg

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

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53%0.48mg

Copper

111%1mg

0.48 mgvs1 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

106%8.5mg

2.6 mgvs8.5 mg

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

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39.6%166mg

Magnesium

34.6%145mg

166 mgvs145 mg

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

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57%1.3mg

Manganese

39.5%0.91mg

1.3 mgvs0.91 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

52.6%368mg

228 mgvs368 mg

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

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8.44%287mg

Potassium

40%1355mg

287 mgvs1355 mg

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

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13%7.17μg

Selenium

5.3%2.9μg

7.17 μgvs2.9 μg

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

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0.87%13mg

Sodium

0.67%10mg

13 mgvs10 mg

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

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18%2mg

Zinc

21%2.3mg

2 mgvs2.3 mg

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

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6.67%247g

Water

0.29%10.7g

247 gvs10.7 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 California Red Kidney Beans:

Cooked Buckwheat Groats have 1.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Cooked Buckwheat Groats have 1.4 times more Manganese, 2.5 times more Selenium and 23.1 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.8 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 1.6 times more Phosphorus and 4.7 times more Potassium than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw California Red Kidney Beans have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Buckwheat Groats have 11.6 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Omega 3, 2.6 times more Fiber and 2 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Buckwheat Groats as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BuckwheatVS Buckwheat FlourCalifornia Red Kidney BeansVS Buckwheat FlourBoiled BuckwheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled BuckwheatVS California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: