Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	California Red Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Energy	45% 1310kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	71.8% 93g	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	260% 99g	19% 7.14g	38g per day for Men 19-50 years
Protein	173% 97g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked 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	175% 2.1mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	45.5% 0.59mg	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	391% 1564μg	3.97% 16μg	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	20% 18mg	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

	California Red Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	35.7% 0.32mg	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	464% 37mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	189% 4.35mg	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	230% 1607mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.83% 290g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cooked Brown Rice:

• Raw California Red Kidney Beans have 5.2 times more Vitamin B1, 18.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6, 98.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Raw California Red Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cooked Brown Rice:

• Raw California Red Kidney Beans have 19.5 times more Calcium, 13.6 times more Copper, 17.6 times more Iron, 3.6 times more Magnesium, 5.3 times more Phosphorus, 18.9 times more Potassium and 4.1 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 6.2 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.9 times more Energy, 6.5 times more Omega 3, 2.5 times more Carbohydrate, 13.8 times more Fiber and 10.5 times more Protein than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 5.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.