Comparing Nutrients in 14 ounces Canned Kidney Beans VS Rye

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rye	12%	4%	84%

Macro Nutrients

	Canned Kidney Beans	Rye	Recommended Dietary Allowance
Energy	11.5% 333kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	232% 301g	130g per day for Men 19-50 years
Sugars	10% 7.34g	5.36% 3.9g	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% 0g	0.6% 0.44g	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	% 0g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 2.8g	g per day for Men 19-50 years
Fiber	45% 17g	158% 60g	38g per day for Men 19-50 years
Protein	37% 20.7g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rye	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	89.8% 1.17mg	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	35.7% 143μg	37.7% 151μg	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	5.3% 4.76mg	0% 0mg	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	0.53% 0.079mg	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rye	Recommended Dietary Allowance
Calcium	13.5% 135mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	162% 1.46mg	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	58% 4.64mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	445% 10.2mg	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	51% 357mg	188% 1318mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	59.5% 2024mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Rye:

• 14 oz of Rye grain contain 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 10.4 times more Vitamin B3, 10.6 times more Vitamin B5, 4 times more Vitamin B6, 42.5 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rye provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Rye grain have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Rye:

• 14 ounces of Canned Kidney Beans have 1.4 times more Calcium, 148 times more Sodium and 7.4 times more Water than Rye.
• While 14 oz of Rye grain contain 2.7 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium, 15.3 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 15.4 times more Selenium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 1.9 times more Sugars than Rye.
• While 14 oz of Rye grain contain 4 times more Energy, 1.3 times more Omega 3, 6.2 times more Omega 6, 5.2 times more Carbohydrate, 3.5 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6