Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Wild Rice	16%	3%	81%

Macro Nutrients

	Boiled Kidney Beans	Wild Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	576% 749g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	34.5% 25g	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	% 6.7g	g per day for Men 19-50 years
Fiber	168% 64g	163% 62g	38g per day for Men 19-50 years
Protein	155% 86.7g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	301% 3.9mg	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	238% 950μg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Wild Rice	Recommended Dietary Allowance
Calcium	35% 350mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	582% 5.24mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	578% 13.3mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	542% 59.6mg	11mg per day for Men 19-50 years
Water	18% 669g	2.1% 77.6g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Raw Wild Rice.
• While Raw Wild Rice contains 4.5 times more Vitamin B2, 11.6 times more Vitamin B3, 4.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 27.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Wild 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 Wild Rice:

• Boiled All Types Kidney Beans have 1.7 times more Calcium and 8.6 times more Water than Raw Wild Rice.
• While Raw Wild Rice contains 2.4 times more Copper, 4.2 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Selenium and 6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Wild Rice have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Wild Rice contains 2.8 times more Energy, 2.2 times more Fat, 1.8 times more Omega 3, 3.5 times more Omega 6, 3.3 times more Carbohydrate, 7.8 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Wild Rice have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.