Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	42.8% 1240kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	609% 792g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	163% 91g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Raw Enriched Short-grain White Rice	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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	132% 1.7mg	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	578% 2310μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	66% 660mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	233% 2.1mg	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	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	451% 10.4mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Raw Enriched Short-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 4.4 times more Vitamin B1, 7.6 times more Vitamin B3, 5.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 1 kilogram of Boiled California Red Kidney Beans has 22 times more Calcium, 1.4 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 5.5 times more Potassium than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 1.4 times more Iron, 3.3 times more Manganese, 12.6 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Omega 3, 3.3 times more Fiber and 1.4 times more Protein than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 2.9 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.