Comparing Nutrients in 7 ounces Dark Rye Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dark Rye Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	91% 119g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	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	0.63% 0.46g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	124% 47.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	60.6% 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	16.4% 65.5μg	195% 782μg	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% 0mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	243% 2.2mg	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	123% 9.86mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	86.3% 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	141% 990mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs California Red Kidney Beans:

• Dark Rye Flour has 2.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 11.9 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
• Both Dark Rye Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Dark Rye Flour as well as Raw 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 California Red Kidney Beans:

• Dark Rye Flour has 6.1 times more Manganese, 1.2 times more Phosphorus, 5.6 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 2 times more Copper, 1.9 times more Iron and 2.1 times more Potassium than Dark Rye Flour.
• Both Dark Rye Flour and Raw California Red Kidney Beans have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 8.9 times more Fat, 1.8 times more Omega 3 and 16.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Dark Rye Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.