Comparing Nutrients in 7 ounces California Red Kidney Beans VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Energy	22.6% 655kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	115% 150g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	California Red 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	87.5% 1.05mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Medium Rye flour	Recommended Dietary Allowance
Calcium	38.7% 387mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.59% 21.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin C than Medium Rye flour.
• Both Raw California Red Kidney Beans and Medium Rye flour have similar amounts of Vitamin B3 per 7 oz.
• Both Raw California Red 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 California Red Kidney Beans vs Medium Rye flour:

• Raw California Red Kidney Beans have 8.1 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus and 4 times more Potassium than Medium Rye flour.
• While Medium Rye flour contains 2.4 times more Manganese and 4.5 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Medium Rye flour have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.1 times more Fiber and 2.2 times more Protein than Medium Rye flour.
• While Medium Rye flour contains 6.1 times more Fat, 11.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Medium Rye flour have similar amounts of Energy and Omega 3 per 7 oz.
• Both Raw California Red Kidney Beans as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.