Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.4% 504kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	78% 102g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.3% 0.95g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	67% 25.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	37.6% 0.49mg	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	129% 516μg	8.93% 35.7μg	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	5.3% 4.76mg	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	0.79% 0.12mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	46.7% 0.42mg	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	110% 8.8mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	168% 3.87mg	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	78.2% 548mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.54% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cooked Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 14.4 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cooked Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 2 times more Copper, 4 times more Iron, 1.3 times more Phosphorus, 4.7 times more Potassium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.3 times more Manganese and 5.3 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 15.5 times more Omega 3, 4 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.9 times more Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.