Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	17% 492kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.96% 0.16g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	NA	38g per day for Men 19-50 years
Protein	64.7% 36.2g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	18% 0.23mg	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	73.4% 294μg	2% 7.94μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	26% 262mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	31.8% 0.29mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	61.6% 1.4mg	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	77.7% 544mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.18% 266g	7.35% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Short-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Cooked Short-grain White 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 Cooked Short-grain White Rice:

• 14 ounces of Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 37 times more Vitamin B9 than Cooked Short-grain White Rice.
• While 14 oz of Cooked Short-grain White Rice contain 1.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• 14 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Cooked Short-grain White Rice:

• 14 ounces of Boiled California Red Kidney Beans have 66 times more Calcium, 4 times more Copper, 14.9 times more Iron, 6 times more Magnesium, 4.2 times more Phosphorus, 16.1 times more Potassium and 2.2 times more Zinc than Cooked Short-grain White Rice.
• Both Boiled California Red Kidney Beans and Cooked Short-grain White Rice contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 3.6 times more Omega 3 and 3.9 times more Protein than Cooked Short-grain White Rice.
• While 14 oz of Cooked Short-grain White Rice contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Short-grain White Rice offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.