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

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Medium Rye flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3490kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	175% 228g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.66% 1.2g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	311% 118g	195% 74g	38g per day for Men 19-50 years
Protein	194% 109g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Boiled 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	239% 2.87mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	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	85% 340μg	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	0% 0mg	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	95% 14.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	269% 2.42mg	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	318% 25.4mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	207% 4.77mg	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	321% 2250mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.96% 110g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Medium Rye flour has 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 47.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.8 times more Vitamin B9 and 1.4 times more Vitamin K than Medium Rye flour.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Medium Rye flour as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Medium Rye flour has 1.4 times more Copper, 1.4 times more Magnesium, 5.1 times more Manganese, 1.6 times more Phosphorus, 12 times more Selenium and 2 times more Zinc than Boiled Red Kidney Beans.
• Both Medium Rye flour and Boiled Red Kidney Beans contain similar levels of Calcium, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medium Rye flour has 2.7 times more Energy, 5.6 times more Omega 6, 3.3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Omega 3 than Medium Rye flour.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6