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

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Light Rye Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1417kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	187% 243g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	11.5% 8.33g	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	0.49% 0.36g	NA	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	159% 60.3g	38g per day for Men 19-50 years
Protein	69.6% 39g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.8% 2.64mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	121% 1.58mg	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	23% 91μg	391% 1564μg	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	0% 0mg	20% 18mg	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	22% 3.3mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	45% 3.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	201% 4.6mg	192% 4.4mg	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	73.7% 516mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.22% 45.2g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Rye Flour VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Light Rye Flour versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Light Rye Flour have 4 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 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 Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Light Rye Flour have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Light Rye Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Light Rye Flour have 5.5 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.4 times more Calcium, 3.3 times more Copper, 7.4 times more Iron, 4.3 times more Magnesium, 3.1 times more Phosphorus, 6.1 times more Potassium and 2.1 times more Zinc than Light Rye Flour.
• Both Light Rye Flour and Red Kidney Beans contain similar levels of Manganese per 14 ounces.
• 14 ounces of Light Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Light Rye Flour have 2.2 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.3 times more Omega 3, 2.3 times more Sugars, 1.9 times more Fiber and 2.3 times more Protein than Light Rye Flour.
• Both Light Rye Flour and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6