Comparing Nutrients in 100 grams Rye VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Rye	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 338kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	11% 14.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	2.55% 1.85g	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	0.15% 0.11g	0% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 1.85g	g per day for Men 19-50 years
Fiber	39.7% 15g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Rye	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	5.7% 0.074mg	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	9.5% 38μg	9% 36μg	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	1.33% 1.2mg	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	5.67% 0.85mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	15% 0.14mg	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	33% 2.63mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	7.3% 0.17mg	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	47.4% 332mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye vs Canned Kidney Beans:

• Rye grain has 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 10.4 times more Vitamin B3, 10.6 times more Vitamin B5, 4 times more Vitamin B6, 42.5 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Rye grain.
• Both Rye grain and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 100 g.
• Both Rye grain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rye vs Canned Kidney Beans:

• Rye grain has 2.7 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium, 15.3 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 15.4 times more Selenium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 148 times more Sodium and 7.4 times more Water than Rye grain.

Comparison of macro-nutrients per 100 grams:

• Rye grain has 4 times more Energy, 2.7 times more Fat, 1.3 times more Omega 3, 6.2 times more Omega 6, 5.2 times more Carbohydrate, 3.5 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Sugars than Rye grain.
• Both Rye grain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.