Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Energy	114% 3300kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	35% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	580% 754g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	1.66% 1.2g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 9g	g per day for Men 19-50 years
Fiber	655% 249g	311% 118g	38g per day for Men 19-50 years
Protein	435% 244g	194% 109g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	206% 2.68mg	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	985% 3940μg	85% 340μg	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	50% 45mg	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	NA	95% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Calcium	195% 1950mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	368% 3.3mg	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	1169% 94mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1049% 24mg	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	579% 4050mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Medium Rye flour per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Medium Rye flour:

• 1 kilogram of California Red Kidney Beans has 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin C than Medium Rye flour.
• Both California Red Kidney Beans and Medium Rye flour provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Medium Rye flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Medium Rye flour:

• 1 kilogram of California Red Kidney Beans has 8.1 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus and 4 times more Potassium than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 2.4 times more Manganese and 4.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Medium Rye flour contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.1 times more Fiber and 2.2 times more Protein than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 11.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Medium Rye flour offer comparable quantities of Energy and Omega 3 per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6