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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17% 492kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	68.4% 89g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	42.7% 0.51mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	73.4% 294μg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	26% 262mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	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	148% 12mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	7.18% 266g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled California Red Kidney Beans have 3.2 times more Vitamin B9 than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 12 times more Vitamin B3, 4.8 times more Vitamin B5 and 4.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled California Red Kidney Beans have 7.3 times more Calcium, 2.3 times more Iron and 1.7 times more Potassium than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 2.4 times more Magnesium, 9 times more Manganese, 2.3 times more Phosphorus, 14.3 times more Selenium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Long-grain Brown Rice contain similar levels of Copper per 14 ounces.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.6 times more Fiber and 1.2 times more Protein than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 3 times more Energy, 35.6 times more Fat, 48.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6