Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Canned Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Energy	29% 840kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	181% 235g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	47.4% 18g	38g per day for Men 19-50 years
Protein	93% 52.2g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	78.4% 3.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	115% 1.5mg	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	90% 360μg	10% 40μg	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	13.3% 12mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	90% 0.81mg	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	146% 11.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	477% 11mg	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	129% 900mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	21% 780g	19.7% 730g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cooked Brown Rice:

• Canned All Types Kidney Beans have 4.3 times more Vitamin B2, 9 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 3.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B1 per 1 kg.
• Both Canned All Types Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cooked Brown Rice:

• Canned All Types Kidney Beans have 3.4 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 3 times more Potassium and 296 times more Sodium than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.6 times more Magnesium, 6.5 times more Manganese and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 6.3 times more Omega 3, 2.4 times more Fiber and 2.3 times more Protein than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Energy, 2.7 times more Omega 6 and 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.