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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	114% 3300kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	95% 36g	38g per day for Men 19-50 years
Protein	435% 244g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	195% 1950mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.2% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.3 times more Vitamin B2, 17.1 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw California Red 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 California Red Kidney Beans vs Long-grain Brown Rice:

• Raw California Red Kidney Beans have 21.7 times more Calcium, 3.6 times more Copper, 7.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 6 times more Potassium than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.9 times more Manganese and 5.3 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2.6 times more Omega 3, 6.9 times more Fiber and 3.2 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 12.8 times more Fat, 16.4 times more Saturated Fat, 17.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Energy per 1 kg.
• Both Raw California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.