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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	45% 1310kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	NA	38g per day for Men 19-50 years
Protein	173% 97g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	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 Short-grain White Rice	Recommended Dietary Allowance
Calcium	77.4% 774mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	3.04% 103mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cooked Short-grain White Rice:

• Raw California Red Kidney Beans have 26.5 times more Vitamin B1, 13.7 times more Vitamin B2, 5.2 times more Vitamin B3, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 197 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 195 times more Calcium, 15.3 times more Copper, 46.8 times more Iron, 20 times more Magnesium, 2.8 times more Manganese, 12.3 times more Phosphorus, 57.3 times more Potassium and 6.4 times more Zinc than Cooked Short-grain White Rice.
• While Cooked Short-grain White Rice contains 5.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.5 times more Energy, 9.3 times more Omega 3, 2.1 times more Carbohydrate and 10.3 times more Protein than Cooked Short-grain White Rice.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.