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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.29% 0.049g	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	42% 54.4g	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	59.6% 22.6g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	111% 1mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	39.5% 0.91mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	30.2% 16.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.85mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

• Dark Rye Flour has 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.
• While Raw California Red Kidney Beans contain 5.2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron and 2 times more Potassium than Dark Rye Flour.
• Both Dark Rye Flour and Raw California Red Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dark Rye Flour has 1.8 times more Omega 3 and 16.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Dark Rye Flour as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.