Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Boiled Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	528% 686g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	32% 23g	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	3.17% 2.3g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	168% 64g	626% 238g	38g per day for Men 19-50 years
Protein	155% 86.7g	284% 159g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	341% 4.43mg	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	325% 1300μg	82.5% 330μg	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	13.3% 12mg	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	2% 0.3mg	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Calcium	35% 350mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	622% 5.6mg	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	278% 22mg	621% 49.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	2636% 60.6mg	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	197% 1380mg	713% 4990mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	211% 7170mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	458% 50.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Dark Rye Flour:

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Dark Rye Flour.
• While Dark Rye Flour contains 2 times more Vitamin B1, 4.3 times more Vitamin B2, 7.4 times more Vitamin B3, 6.6 times more Vitamin B5, 3.7 times more Vitamin B6 and 91 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dark Rye Flour:

• Boiled All Types Kidney Beans have 6.2 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 2.6 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 14.1 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 16.4 times more Selenium and 5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dark Rye Flour have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Rye Flour contains 2.6 times more Energy, 4.4 times more Fat, 8.3 times more Omega 6, 3 times more Carbohydrate, 7.2 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dark Rye Flour have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.