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

Weight per 300 calories

• Light Rye Flour: 84g
• Boiled California Red Kidney Beans: 242g

Light Rye Flour has 2.9 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 - Light Rye Flour or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Light 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	1.15% 1.1g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	49.6% 64.4g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	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	0.1% 0.076g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	17.7% 6.72g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.076mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	4.83% 19.3μg	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	4.65% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	9.56% 0.76mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	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	15.6% 109mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	5.54% 188mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	27% 14.8μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.58g	4.38% 162g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Boiled California Red Kidney Beans contain 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 9.3 times more Vitamin B9 than Light Rye Flour.
• Both Light Rye Flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Light Rye Flour have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Light 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 Light Rye Flour vs Boiled California Red Kidney Beans:

• 300 calories of Light Rye Flour have 1.3 times more Manganese and 5.1 times more Selenium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 14.6 times more Calcium, 3.9 times more Copper, 9.4 times more Iron, 4.3 times more Magnesium, 3 times more Phosphorus, 5.4 times more Potassium and 1.9 times more Zinc than Light Rye Flour.
• 300 calories of Light Rye Flour lack sufficient amounts of Calcium and Potassium
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled California Red Kidney Beans contain 3.3 times more Fiber and 2.7 times more Protein than Light Rye Flour.
• Both Light Rye Flour and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Light Rye Flour as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.