Lets compare vitamin content per 14 ounces of Light Rye Flour vs Boiled California Red Kidney Beans:
Light Rye Flour has 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
Both Light Rye Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Light Rye Flour vs Boiled California Red Kidney Beans:
Light Rye Flour has 3.7 times more Manganese, 14.7 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 1.9 times more Potassium and 5.9 times more Water than Light Rye Flour.
Both Light Rye Flour and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Light Rye Flour has 2.9 times more Energy, 14.8 times more Fat, 2.6 times more Omega 3, 25.1 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
Both Light Rye Flour and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 14 oz.
Both Light Rye Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.