Comparing Nutrients in 1 pound Light Rye Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Light Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	56% 1619kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	79.6% 103g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	2% 1.45g	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	0.56% 0.41g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	76.4% 29g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	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	125% 1.5mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	42% 0.54mg	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	26% 104μg	147% 590μg	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	6.05% 5.44mg	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	25% 3.76mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	109% 0.98mg	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	51.6% 4.13mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	85% 1.95mg	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	84.2% 590mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Light Rye Flour vs Boiled Kidney Beans:

• Light Rye Flour has 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6 and 27.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Light Rye Flour.
• Both Light Rye Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Light Rye Flour vs Boiled Kidney Beans:

• Light Rye Flour has 2.7 times more Manganese, 16 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium and 5.9 times more Water than Light Rye Flour.
• Both Light Rye Flour and Boiled All Types Kidney Beans have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Light Rye Flour has 2.8 times more Energy, 2.7 times more Fat, 4.6 times more Omega 6, 3.4 times more Carbohydrate, 2.9 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Light Rye Flour.
• Both Light Rye Flour and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Light Rye Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.