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

Weight per 300 calories

• Dark Rye Flour: 92g
• Boiled California Red Kidney Beans: 242g

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

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

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Boiled California Red 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	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.28% 0.048g	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	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	2.94% 2.13g	NA	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	59.2% 22.5g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Boiled California Red 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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	77.7% 0.7mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	33.5% 0.77mg	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	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	30.2% 16.6μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.85mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	4.38% 162g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dark Rye Flour have 1.5 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 5.9 times more Vitamin B9 than Dark Rye Flour.
• Both Dark Rye Flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• Both Dark Rye Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Dark Rye Flour have 1.3 times more Magnesium, 7.3 times more Manganese, 1.4 times more Phosphorus, 5.7 times more Selenium and 2.2 times more Zinc than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 4.7 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 1.5 times more Potassium than Dark Rye Flour.
• 300 calories of Dark Rye Flour lack sufficient amounts of Calcium
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

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