Comparing Nutrients in 7 ounces Canned Kidney Beans VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Canned Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Energy	5.75% 167kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	115% 150g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	3% 2.2g	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% 0g	0.33% 0.24g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 1.8g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	41% 0.53mg	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	18% 71.4μg	17% 67.5μg	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	2.65% 2.4mg	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	0.26% 0.04mg	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	73% 0.66mg	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	29% 2.32mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	208% 4.8mg	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	25.5% 179mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Medium Rye flour:

• Canned All Types Kidney Beans have more Vitamin C than Medium Rye flour.
• While Medium Rye flour contains 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6, 71.5 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Medium Rye flour have similar amounts of Vitamin B9 per 7 oz.
• Both Canned All Types Kidney Beans as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Medium Rye flour:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 148 times more Sodium and 7.1 times more Water than Medium Rye flour.
• While Medium Rye flour contains 2.5 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 14.4 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 16 times more Selenium and 4.7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.7 times more Sugars than Medium Rye flour.
• While Medium Rye flour contains 4.2 times more Energy, 2.5 times more Fat, 5.6 times more Omega 6, 5.2 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Medium Rye flour have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.