Comparing Nutrients in 1 kilogram Rye Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rye Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	89.3% 2590kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	175% 228g	130g per day for Men 19-50 years
Sugars	53% 38.5g	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	153% 58g	168% 64g	38g per day for Men 19-50 years
Protein	152% 85g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Boiled 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	362% 4.34mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	92% 1.2mg	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	275% 1100μg	325% 1300μg	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	4.44% 4mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	73% 730mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	12.8% 510μg	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	354% 28.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	187% 4.3mg	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	179% 1250mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	402% 6030mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	10% 373g	18% 669g	3700g per day for Men 19-50 years

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

• Rye Bread has 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B5 and 11 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6, 3 times more Vitamin C and 7 times more Vitamin K than Rye Bread.
• Both Rye Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Rye Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Rye Bread has 2.1 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese, 28.1 times more Selenium and 603 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Potassium and 1.8 times more Water than Rye Bread.
• Both Rye Bread and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rye Bread has 2 times more Energy, 6.6 times more Fat, 8.6 times more Saturated Fat, 6.8 times more Omega 6, 2.1 times more Carbohydrate and 12 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Rye Bread.
• Both Rye Bread and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Rye Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.