Comparing Nutrients in 14 ounces Chinese restaurant steamed white Rice VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chinese restaurant steamed white Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 599kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	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	9.4% 3.57g	260% 99g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	4.96% 20μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Chinese restaurant steamed white Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.3% 1.55mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	18.7% 131mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	6.7% 248g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chinese restaurant steamed white Rice vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 33.1 times more Vitamin B1, 14.6 times more Vitamin B2, 3.6 times more Vitamin B3, 18 times more Vitamin B6 and 78.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 14 ounces for Chinese restaurant steamed white Rice vs California Red Kidney Beans:

• Chinese restaurant steamed white Rice has 5.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 39 times more Calcium, 22.9 times more Copper, 24 times more Iron, 32 times more Magnesium, 2.2 times more Manganese, 12.3 times more Phosphorus, 74.5 times more Potassium and 3.8 times more Zinc than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 2.2 times more Energy, 1.8 times more Carbohydrate, 27.7 times more Fiber and 7.6 times more Protein than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.