Comparing Nutrients in 100 calories Dark Rye Flour VS Boiled Kidney Beans

Weight per 100 calories

• Dark Rye Flour: 31g
• Boiled Kidney Beans: 78.7g

Dark Rye Flour has 2.6 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Dark Rye Flour or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dark Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.35% 0.25g	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	0.098% 0.071g	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	% 0.068g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.32g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	8.74% 4.9g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.034% 0.31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	7.27% 0.094mg	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	2.54% 10μg	25.6% 102μg	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	1.05% 0.94mg	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	5.6% 0.84mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	19% 0.17mg	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	19% 1.53mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.2mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	14.7% 0.34mg	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	22% 154mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	10% 5.54μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.041% 0.62mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dark Rye Flour vs Boiled Kidney Beans:

• Dark Rye Flour has 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 35.6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 10.1 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dark Rye Flour vs Boiled Kidney Beans:

• Dark Rye Flour has 1.5 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus, 6.4 times more Selenium and 2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Calcium, 1.4 times more Potassium and 15.9 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dark Rye Flour has 3.3 times more Omega 6 and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Omega 3 and 1.4 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dark Rye Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.