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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17% 488kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	69.6% 90g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	1.75% 1.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	67% 25.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	36.6% 0.48mg	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	8.93% 35.7μg	129% 516μg	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	0% 0mg	5.3% 4.76mg	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	4.5% 0.67mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	95% 0.86mg	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	27.8% 2.22mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	74.2% 1.7mg	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	58.4% 409mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.54% 279g	7.2% 266g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.4 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Long-grain Brown Rice has 2.3 times more Manganese and 5.3 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 2 times more Copper, 4 times more Iron, 1.3 times more Phosphorus, 4.7 times more Potassium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Long-grain Brown Rice has 1.9 times more Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.5 times more Omega 3, 4 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.