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

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dark Rye Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3250kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	471% 613g	130g per day for Men 19-50 years
Sugars	32% 23g	29% 21g	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	3.17% 2.3g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	626% 238g	400% 152g	38g per day for Men 19-50 years
Protein	284% 159g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	305% 3.97mg	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	82.5% 330μg	985% 3940μg	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	50% 45mg	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	182% 27.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	621% 49.7mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	483% 11mg	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	713% 4990mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Dark Rye Flour has 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 13 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Vitamin B1, 11.9 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
• Both Dark Rye Flour and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Dark Rye Flour have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dark Rye Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dark Rye Flour has 5.5 times more Manganese, 1.2 times more Phosphorus, 5.6 times more Selenium and 1.8 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Calcium, 1.3 times more Iron and 1.9 times more Potassium than Dark Rye Flour.
• Both Dark Rye Flour and Red Kidney Beans contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has 2.1 times more Fat, 3.9 times more Omega 6 and 1.6 times more Fiber than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.4 times more Omega 3 and 1.4 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6