Comparing Nutrients in 500 calories Light Rye Flour VS Boiled California Red Kidney Beans

Weight per 500 calories

• Light Rye Flour: 140g
• Boiled California Red Kidney Beans: 403g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.86g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	7.27% 0.12g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	69.5% 90g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.17% 0.13g	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	% 0.8g	NA	g per day for Men 19-50 years
Fiber	29.5% 11.2g	99% 37.5g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	65.7% 37g	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	38.6% 0.46mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.2% 0.33mg	32.3% 0.42mg	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	8.05% 32.2μg	74.6% 298μg	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	5.38% 4.84mg	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	7.75% 1.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.26μg	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	1.82% 18.2mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	129% 1.17mg	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	16% 1.27mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	55.8% 1.3mg	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	26% 182mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	9.23% 314mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	45% 24.6μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.43% 16g	7.3% 270g	3700g per day for Men 19-50 years

Light Rye Flour VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Light Rye Flour or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Light Rye Flour vs Boiled California Red Kidney Beans:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Light Rye Flour vs Boiled California Red Kidney Beans:

• 500 calories of Light Rye Flour have 1.3 times more Manganese and 5.1 times more Selenium than Boiled California Red Kidney Beans.
• While 500 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.
• 500 calories of Light Rye Flour lack sufficient amounts of Calcium and Potassium
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• Both Light Rye Flour as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.