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Comparing Nutrients in 7 ounces BuckwheatVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Buckwheat
14%
8%
78%
Canned Kidney Beans
25%
6%
69%
7 oz ▼

Macro Nutrients

23.5%681kcal
Energy
5.75%167kcal
681 kcalvs167 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.96%6.75g
Fat
1.23%1.2g
6.75 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.6%1.47g
Saturated Fat
0.87%0.28g
1.47 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.67%0.15g
Omega 3
10%0.16g
0.15 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.2%1.9g
Omega 6
1.24%0.21g
1.9 gvs0.21 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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109%142g
Carbohydrate
22%28.8g
142 gvs28.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.06%3.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.67g
NA gvs3.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.2%20g
Fiber
22.5%8.53g
20 gvs8.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47%26.3g
Protein
18.5%10.4g
26.3 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg
Vitamin B1
19%0.23mg
Thiamine
0.2 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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65%0.84mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.84 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87%14mg
Vitamin B3
5.1%0.82mg
Niacin, nicotinic acid, niacinamide
14 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg
Vitamin B5
5.48%0.27mg
Pantothenic acid
2.44 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.42mg
Vitamin B6
11.3%0.15mg
Pyridoxine
0.42 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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123%37μg
Vitamin B7
NA
Biotin
37 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.5μg
Vitamin B9
18%71.4μg
Folates and Folic Acid
59.5 μgvs71.4 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
2.65%2.4mg
Ascorbic acid
0 mgvs2.4 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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NA
Vitamin E
0.26%0.04mg
Tocopherols and Tocotrienols
NA mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
6.8%8.14μg
Phytomenadione or phylloquinone
NA μgvs8.14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
6.75%67.5mg
35.7 mgvs67.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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243%2.2mg
Copper
29.8%0.27mg
2.2 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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54.6%4.37mg
Iron
29%2.32mg
4.37 mgvs2.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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109%458mg
Magnesium
12.8%53.6mg
458 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg
Manganese
14.5%0.33mg
2.58 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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243%110μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
110 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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98%689mg
Phosphorus
25.5%179mg
689 mgvs179 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%913mg
Potassium
14%470mg
913 mgvs470 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30%16.5μg
Selenium
3.25%1.8μg
16.5 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
39%587mg
2 mgvs587 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43.3%4.76mg
Zinc
8.3%0.91mg
4.76 mgvs0.91 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.52%19.3g
Water
4.2%155g
19.3 gvs155 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Buckwheat vs Canned Kidney Beans:
Comparing minerals per 7 ounces for Buckwheat vs Canned Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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