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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	181% 235g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	47.4% 18g	38g per day for Men 19-50 years
Protein	155% 86.7g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked 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	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	78.4% 3.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	35% 350mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	18% 669g	19.7% 730g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 32.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-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 Cooked Brown Rice:

• Boiled All Types Kidney Beans have 3.5 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 1.8 times more Phosphorus, 5.1 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.6 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3, 3.6 times more Fiber and 3.7 times more Protein than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.6 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.