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

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Medium Rye flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3490kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	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	580% 754g	471% 613g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	400% 152g	38g per day for Men 19-50 years
Protein	194% 109g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	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	85% 340μg	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	95% 14.3mg	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

	Medium Rye flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	318% 25.4mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	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	321% 2250mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	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	197% 21.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.96% 110g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Medium 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 Medium Rye flour vs Red Kidney Beans:

• 1 kilogram of Medium Rye flour has 6.8 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.1 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 Medium Rye flour and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Medium Rye flour have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Medium 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 Medium Rye flour vs Red Kidney Beans:

• 1 kilogram of Medium Rye flour has 2.2 times more Manganese and 4.5 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.5 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Zinc than Medium Rye flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medium Rye flour has 2.6 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.7 times more Omega 3, 1.9 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Medium Rye flour.
• Both Medium Rye flour and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6