Comparing Nutrients in 7 ounces Rye Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Rye Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 514kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	1.13% 0.19g	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	89% 116g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	30% 17g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Royal Red 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2% 74g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Bread versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rye Bread have 1.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.8 times more Vitamin B5, 5.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 11.3 times more Vitamin C than Rye Bread.
• Both Rye Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Rye Bread have insufficient amounts of Vitamin C
• Both Rye Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Rye Bread have 9.7 times more Selenium and 46.4 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.8 times more Calcium, 5.4 times more Copper, 3.1 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 8.1 times more Potassium and 2.3 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Bread have 7.3 times more Fat and 7.6 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Energy, 2.5 times more Omega 3, 4.3 times more Fiber and 3 times more Protein than Rye Bread.
• Both Rye Bread and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6