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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.4% 504kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	22.6% 3.84g	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	233% 303g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.6% 2.6g	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	% 2.6g	g per day for Men 19-50 years
Fiber	67% 25.4g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	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	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	23% 91μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	133% 1.2mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	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	176% 1234mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.27% 47g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5.7 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 11.2 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw 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 Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 1.7 times more Iron, 1.6 times more Potassium and 5.7 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.4 times more Copper, 2.8 times more Magnesium, 6.6 times more Manganese, 2.3 times more Phosphorus, 15.5 times more Selenium and 2.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 5.3 times more Omega 3 and 1.8 times more Fiber than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.9 times more Energy, 6.4 times more Fat, 8.1 times more Saturated Fat, 9 times more Omega 6 and 3.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.