Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Boiled Kidney Beans	Light Rye Flour	Recommended Dietary Allowance
Energy	17.4% 504kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	234% 304g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	5.1% 3.7g	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	NA	0.49% 0.36g	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	NA	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	67% 25.4g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	71.4% 0.93mg	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	129% 516μg	23% 91μg	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	0.79% 0.12mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Light Rye Flour	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	94% 0.85mg	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	110% 8.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	201% 4.6mg	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	78.2% 548mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.22% 45.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Light Rye Flour:

• Boiled All Types Kidney Beans have 5.7 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Light Rye Flour.
• While Light Rye Flour contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6 and 27.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Light Rye Flour:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium and 5.9 times more Water than Light Rye Flour.
• While Light Rye Flour contains 2.7 times more Manganese, 16 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Light Rye Flour have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2 times more Omega 3 than Light Rye Flour.
• While Light Rye Flour contains 2.8 times more Energy, 2.7 times more Fat, 4.6 times more Omega 6, 3.4 times more Carbohydrate and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Light Rye Flour have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Light Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.