Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Boiled California Red Kidney Beans:
Dark Rye Flour has 2.4 times more Vitamin B1, 4 times more Vitamin B2, 7.9 times more Vitamin B3, 6.7 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
Both Dark Rye Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Dark Rye Flour vs Boiled California Red Kidney Beans:
Dark Rye Flour has 1.9 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 19.1 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 15 times more Selenium and 5.9 times more Zinc than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.8 times more Calcium and 6.2 times more Water than Dark Rye Flour.
Comparison of macro-nutrients per 7 ounces:
Dark Rye Flour has 2.6 times more Energy, 24.7 times more Fat, 4.6 times more Omega 3, 45 times more Omega 6, 3.1 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Boiled California Red Kidney Beans.
Both Dark Rye Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.