Comparing Nutrients in 100 grams California Red Kidney Beans VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.3g	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	0.32% 0.23g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	65.5% 25g	62.6% 24g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	34% 0.44mg	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	99% 394μg	8.25% 33μg	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	5% 4.5mg	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	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dark Rye Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	62.2% 0.56mg	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	117% 9.35mg	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	264% 6.06mg	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	58% 405mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dark Rye Flour:

• Raw California Red Kidney Beans have 1.7 times more Vitamin B1, 11.9 times more Vitamin B9 and more Vitamin C than Dark Rye Flour.
• While Dark Rye Flour contains 2.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dark Rye Flour have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw California Red Kidney Beans as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dark Rye Flour:

• Raw California Red Kidney Beans have 5.3 times more Calcium, 2 times more Copper, 1.9 times more Iron and 2.1 times more Potassium than Dark Rye Flour.
• While Dark Rye Flour contains 6.1 times more Manganese, 5.6 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dark Rye Flour have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.5 times more Protein than Dark Rye Flour.
• While Dark Rye Flour contains 8.9 times more Fat, 1.8 times more Omega 3 and 16.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dark Rye Flour have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Raw California Red Kidney Beans as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.