Nutrient Comparison: Red Kidney Beans VS Dark Rye Flour per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Dark Rye Flour:
- 14 ounces of Red Kidney Beans have 1.9 times more Vitamin B1, 11.9 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
- While 14 oz of Dark Rye Flour contain 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 13 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Dark Rye Flour provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Dark Rye Flour have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Dark Rye Flour:
- 14 ounces of Red Kidney Beans have 2.2 times more Calcium, 1.2 times more Copper, 1.3 times more Iron and 1.9 times more Potassium than Dark Rye Flour.
- While 14 oz of Dark Rye Flour contain 5.5 times more Manganese, 5.6 times more Selenium and 1.8 times more Zinc than Raw Red Kidney Beans.
- Both Red Kidney Beans and Dark Rye Flour contain similar levels of Magnesium and Phosphorus per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 2.4 times more Omega 3 and 1.4 times more Protein than Dark Rye Flour.
- While 14 oz of Dark Rye Flour contain 2.1 times more Fat, 3.9 times more Omega 6 and 1.6 times more Fiber than Raw Red Kidney Beans.
- Both Red Kidney Beans and Dark Rye Flour offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6