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

Macros Ratio

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

Macro Nutrients

	Brown Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	49.5% 1437kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 302g	68.4% 89g	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	35.5% 13.5g	97% 37g	38g per day for Men 19-50 years
Protein	53% 29.8g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Boiled California Red 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	137% 1.64mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	31.8% 0.41mg	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	20% 79.4μg	73.4% 294μg	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	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

	Brown Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 131mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	127% 1.15mg	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	89.3% 7.14mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	55% 1.26mg	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	150% 1048mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	73% 8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.33% 49g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 3.2 times more Vitamin B1, 8 times more Vitamin B3, 6.8 times more Vitamin B5 and 4.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B2, 3.7 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Medium-grain Brown Rice has 3 times more Magnesium, 11.8 times more Manganese, 1.9 times more Phosphorus and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Calcium, 1.7 times more Iron, 1.6 times more Potassium and 5.4 times more Water than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Boiled California Red Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain Brown Rice has 2.9 times more Energy, 29.8 times more Fat, 38.3 times more Saturated Fat, 1.3 times more Omega 3, 45.9 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Fiber than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Boiled California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Raw Medium-grain Brown Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.