Comparing Nutrients in 7 ounces Rye Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rye Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 514kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	35% 45.2g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	0.88% 0.64g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	30% 17g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Boiled 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	71.8% 0.86mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	18.3% 0.24mg	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	54.6% 218μg	64.5% 258μg	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	0.88% 0.79mg	2.65% 2.4mg	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	4.37% 0.65mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	37% 0.85mg	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	35.4% 248mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	18% 2mg	11mg per day for Men 19-50 years
Water	2% 74g	3.6% 133g	3700g per day for Men 19-50 years

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

• Rye Bread has 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B5 and 11 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6, 3 times more Vitamin C and 7 times more Vitamin K than Rye Bread.
• Both Rye Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Rye Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Rye Bread has 2.1 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese, 28.1 times more Selenium and 603 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Potassium and 1.8 times more Water than Rye Bread.
• Both Rye Bread and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rye Bread has 2 times more Energy, 6.6 times more Fat, 8.6 times more Saturated Fat, 6.8 times more Omega 6, 2.1 times more Carbohydrate and 12 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Rye Bread.
• Both Rye Bread and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Rye Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.