Comparing Nutrients in 14 ounces Raw Unenriched Glutinous White Rice VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	50.6% 1469kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	183% 237g	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	29.2% 11g	260% 99g	38g per day for Men 19-50 years
Protein	48.3% 27g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	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	59.5% 0.71mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.4% 3.27mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	121% 1.58mg	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	6.95% 27.8μg	391% 1564μg	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	20% 18mg	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

	Raw Unenriched Glutinous White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	485% 4.37mg	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	79.4% 6.35mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	173% 3.97mg	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	40.3% 282mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Unenriched Glutinous White Rice vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.7 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Unenriched Glutinous White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Unenriched Glutinous White Rice vs California Red Kidney Beans:

• Raw Unenriched Glutinous White Rice have 4.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 6.4 times more Copper, 5.8 times more Iron, 7 times more Magnesium, 5.7 times more Phosphorus, 19.4 times more Potassium and 2.1 times more Zinc than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Unenriched Glutinous White Rice have 3.5 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.5 times more Omega 3, 8.9 times more Fiber and 3.6 times more Protein than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Raw Unenriched Glutinous White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.