Comparing Nutrients in 1 kilogram Rye VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Rye	Canned Kidney Beans	Recommended Dietary Allowance
Energy	117% 3380kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	112% 145g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	25.5% 18.5g	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	1.5% 1.1g	0% 0g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 18.5g	g per day for Men 19-50 years
Fiber	397% 151g	113% 43g	38g per day for Men 19-50 years
Protein	185% 103g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Rye	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	226% 2.94mg	57% 0.74mg	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	95% 380μg	90% 360μg	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	56.7% 8.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	150% 1.35mg	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	329% 26.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1120% 25.8mg	73% 1.68mg	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	474% 3320mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.86% 106g	21% 780g	3700g per day for Men 19-50 years

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

• Rye grain has 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 10.4 times more Vitamin B3, 10.6 times more Vitamin B5, 4 times more Vitamin B6, 42.5 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Rye grain.
• Both Rye grain and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Rye grain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rye vs Canned Kidney Beans:

• Rye grain has 2.7 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium, 15.3 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 15.4 times more Selenium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 148 times more Sodium and 7.4 times more Water than Rye grain.

Comparison of macro-nutrients per 1 kilogram:

• Rye grain has 4 times more Energy, 2.7 times more Fat, 1.3 times more Omega 3, 6.2 times more Omega 6, 5.2 times more Carbohydrate, 3.5 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Sugars than Rye grain.
• Both Rye grain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.