Comparing Nutrients in 1 pound Rye VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Rye	Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1533kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	7.62% 7.4g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	214% 278g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	13% 9.53g	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	0.69% 0.5g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	180% 68.5g	181% 69g	38g per day for Men 19-50 years
Protein	83.8% 47g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Rye	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	139% 1.8mg	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	43% 172μg	447% 1787μg	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	22.7% 20.4mg	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	25.7% 3.86mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	149% 12mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	508% 11.7mg	219% 5.04mg	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	215% 1506mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Rye vs Red Kidney Beans:

• 1 pound of Rye has 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 4 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Rye grain.
• Both Rye and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• 1 pound of Rye have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Rye grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rye vs Red Kidney Beans:

• 1 pound of Rye has 2.3 times more Manganese and 4.3 times more Selenium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.5 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium and 2.7 times more Potassium than Rye grain.
• Both Rye and Red Kidney Beans contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye has 2.9 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.3 times more Omega 3, 2.1 times more Sugars and 2.2 times more Protein than Rye grain.
• Both Rye and Red Kidney Beans offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6