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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Boiled Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.26% 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	35% 45.2g	115% 150g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	55% 4.4mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.59% 21.8g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Medium Rye flour.
• While Medium Rye flour contains 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 47.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled All Types Kidney Beans have 1.5 times more Calcium and 6.1 times more Water than Medium Rye flour.
• While Medium Rye flour contains 1.5 times more Copper, 1.5 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 13.1 times more Selenium and 2.2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Medium Rye flour have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 than Medium Rye flour.
• While Medium Rye flour contains 2.7 times more Energy, 3 times more Fat, 5.5 times more Omega 6, 3.3 times more Carbohydrate, 3.4 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.