Lets compare vitamin content per 100 grams of Medium Rye flour vs California Red Kidney Beans:
Raw California Red Kidney Beans contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin C than Medium Rye flour.
Both Medium Rye flour and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
Both Medium Rye flour 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 Medium Rye flour vs California Red Kidney Beans:
Medium Rye flour has 2.4 times more Manganese and 4.5 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.1 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus and 4 times more Potassium than Medium Rye flour.
Both Medium Rye flour and Raw California Red Kidney Beans have similar amounts of Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Medium Rye flour has 6.1 times more Fat, 11.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.1 times more Fiber and 2.2 times more Protein than Medium Rye flour.
Both Medium Rye flour and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 100 g.
Both Medium Rye flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.