Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	42.8% 1240kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	220% 286g	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	245% 93g	7.9% 3g	38g per day for Men 19-50 years
Protein	163% 91g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	38.5% 0.5mg	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	185% 740μg	145% 580μg	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	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

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	66% 660mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	42.2% 0.38mg	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	373% 30mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	164% 3.77mg	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	196% 1370mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	18% 669g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Medium-grain White Rice enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Boiled California Red Kidney Beans has 3.9 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Boiled California Red Kidney Beans has 22 times more Calcium, 7.6 times more Copper, 2 times more Iron, 3.7 times more Magnesium, 3.7 times more Phosphorus, 14.4 times more Potassium and 2 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 6.3 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.2 times more Omega 3, 31 times more Fiber and 3.8 times more Protein than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 6 in one kilogram.