Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	587% 763g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	168% 64g	95% 36g	38g per day for Men 19-50 years
Protein	155% 86.7g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	57.5% 230μg	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	2% 0.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	35% 350mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	336% 3.02mg	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	278% 22mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	18% 669g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 5.7 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 11.2 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 1.7 times more Iron, 1.6 times more Potassium and 5.7 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.4 times more Copper, 2.8 times more Magnesium, 6.6 times more Manganese, 2.3 times more Phosphorus, 15.5 times more Selenium and 2.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.3 times more Omega 3 and 1.8 times more Fiber than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.9 times more Energy, 6.4 times more Fat, 8.1 times more Saturated Fat, 9 times more Omega 6 and 3.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.