Comparing Nutrients in 100 grams Rye Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rye Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.93% 259kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	15.3% 5.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	15% 8.5g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	California 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	36% 0.43mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	30.5% 0.4mg	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	27.5% 110μg	99% 394μg	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	0.44% 0.4mg	5% 4.5mg	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	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	35.4% 2.83mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	43.5% 1mg	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	18% 125mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Rye Bread has 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California 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 Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Rye Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Rye Bread has 9.7 times more Selenium, 54.8 times more Sodium and 3.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 5.9 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 3.2 times more Phosphorus, 9 times more Potassium and 2.2 times more Zinc than Rye Bread.
• Both Rye Bread and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rye Bread has 13.2 times more Fat, 17.4 times more Saturated Fat and 13.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Energy, 1.4 times more Omega 3, 4.3 times more Fiber and 2.9 times more Protein than Rye Bread.
• Both Rye Bread and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Rye Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.