Comparing Nutrients in 300 calories California Red Kidney Beans VS Dark Rye Flour

Weight per 300 calories

• California Red Kidney Beans: 91g
• Dark Rye Flour: 92g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dark Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	California Red Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	NA	2.94% 2.13g	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	NA	0.29% 0.21g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.66g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	58% 22g	38g per day for Men 19-50 years
Protein	39.6% 22g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	31.5% 0.41mg	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	89.5% 358μg	7.6% 30.5μg	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	4.55% 4.1mg	0% 0mg	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	NA	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	57.4% 0.52mg	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	106% 8.5mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	243% 5.6mg	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	52.6% 368mg	66% 461mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	30.2% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.12% 1.85mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.27% 9.92g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dark Rye Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dark Rye Flour?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Dark Rye Flour:

• 300 calories of California Red Kidney Beans have 1.6 times more Vitamin B1 and 11.8 times more Vitamin B9 than Dark Rye Flour.
• While 300 kcal of Dark Rye Flour contain 2.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dark Rye Flour provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• Both Raw California Red Kidney Beans as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Dark Rye Flour:

• 300 calories of California Red Kidney Beans have 5.2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron and 2 times more Potassium than Dark Rye Flour.
• While 300 kcal of Dark Rye Flour contain 6.2 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dark Rye Flour contain similar levels of Magnesium per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Dark Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.5 times more Protein than Dark Rye Flour.
• While 300 kcal of Dark Rye Flour contain 1.8 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dark Rye Flour offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Dark Rye Flour provide inadequate amounts of Omega 6 in 300 calories.