Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Boiled Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Energy	17.4% 504kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	14% 2.37g	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	230% 299g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	6.02% 4.37g	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	0.66% 0.48g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	67% 25.4g	123% 47g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Medium 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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	82% 1.06mg	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	33.7% 135μg	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	38% 5.68mg	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	Medium Rye flour	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	146% 1.3mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	416% 9.57mg	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	104% 57μg	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	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.18% 43.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Medium Rye flour:

• Boiled All Types Kidney Beans have 3.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Medium Rye flour.
• While Medium Rye flour contains 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 47.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Medium 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 Medium Rye flour:

• Boiled All Types Kidney Beans have 1.5 times more Calcium and 6.1 times more Water than Medium Rye flour.
• While Medium Rye flour contains 1.5 times more Copper, 1.5 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 13.1 times more Selenium and 2.2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Medium Rye flour have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 than Medium Rye flour.
• While Medium Rye flour contains 2.7 times more Energy, 3 times more Fat, 5.5 times more Omega 6, 3.3 times more Carbohydrate, 3.4 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.