Comparing Nutrients in 300 calories Dark Rye Flour VS Boiled Kidney Beans

Weight per 300 calories

• Dark Rye Flour: 92g
• Boiled Kidney Beans: 236g

Dark Rye Flour has 2.6 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Dark Rye Flour or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dark Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	41.4% 54g	130g per day for Men 19-50 years
Sugars	2.94% 2.13g	1.04% 0.76g	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	0.29% 0.21g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.66g	NA	g per day for Men 19-50 years
Fiber	58% 22g	39.8% 15g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.1% 0.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	22% 0.28mg	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	7.6% 30.5μg	76.8% 307μg	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	3.15% 2.83mg	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	17% 2.52mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.45μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	56.7% 0.51mg	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	57.3% 4.6mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	44% 1mg	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	66% 461mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	30.2% 16.6μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.85mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	4.27% 158g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 35.6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 10.1 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dark Rye Flour has 1.5 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus, 6.4 times more Selenium and 2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Calcium, 1.4 times more Potassium and 15.9 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dark Rye Flour has 3.3 times more Omega 6 and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Omega 3 and 1.4 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dark Rye Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.