Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.24% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	75% 97g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	4.5% 3.27g	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	NA	0.45% 0.33g	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	NA	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 2.55g	g per day for Men 19-50 years
Fiber	24% 9.07g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	48.3% 0.63mg	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	46% 184μg	11.7% 46.8μg	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	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	88% 0.79mg	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	39.3% 3.15mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	374% 8.6mg	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	28% 196mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Dark Rye Flour:

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Dark Rye Flour.
• While Dark Rye Flour contains 2 times more Vitamin B1, 4.3 times more Vitamin B2, 7.4 times more Vitamin B3, 6.6 times more Vitamin B5, 3.7 times more Vitamin B6 and 91 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Dark Rye Flour:

• Boiled All Types Kidney Beans have 6.2 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 2.6 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 14.1 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 16.4 times more Selenium and 5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dark Rye Flour have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dark Rye Flour contains 2.6 times more Energy, 4.4 times more Fat, 8.3 times more Omega 6, 3 times more Carbohydrate, 7.2 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dark Rye Flour have similar amounts of Omega 3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.