Lets compare vitamin content per 14 ounces of Light Rye Flour vs California Red Kidney Beans:
Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B6, 17.1 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
Both Light Rye Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
Both Light Rye Flour as well as Raw 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 California Red Kidney Beans:
Light Rye Flour has 5.5 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 15 times more Calcium, 5.2 times more Copper, 10.3 times more Iron, 5 times more Magnesium, 3.1 times more Phosphorus, 6.7 times more Potassium and 1.9 times more Zinc than Light Rye Flour.
Both Light Rye Flour and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Light Rye Flour has 5.3 times more Fat, 9.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.1 times more Fiber and 2.5 times more Protein than Light Rye Flour.
Both Light Rye Flour and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 14 oz.
Both Light Rye Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.