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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Brown Rice	8%	7%	85%

Macro Nutrients

	California Red Kidney Beans	Brown Rice	Recommended Dietary Allowance
Energy	114% 3300kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	586% 762g	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	655% 249g	89.5% 34g	38g per day for Men 19-50 years
Protein	435% 244g	134% 75g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	392% 5.1mg	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	985% 3940μg	50% 200μg	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	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

	California Red Kidney Beans	Brown Rice	Recommended Dietary Allowance
Calcium	195% 1950mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	308% 2.77mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1627% 37.4mg	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	579% 4050mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	184% 20mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of California Red Kidney Beans has 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 19.7 times more Vitamin B9 and more Vitamin C than Brown Rice.
• While 1 kg of Raw Medium-grain Brown Rice contains 2.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 kilogram of Brown Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Brown Rice:

• 1 kilogram of California Red Kidney Beans has 5.9 times more Calcium, 4 times more Copper, 5.2 times more Iron, 1.5 times more Phosphorus, 5.6 times more Potassium and 1.3 times more Zinc than Brown Rice.
• While 1 kg of Raw Medium-grain Brown Rice contains 3.7 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Brown Rice contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2 times more Omega 3, 7.3 times more Fiber and 3.2 times more Protein than Brown Rice.
• While 1 kg of Raw Medium-grain Brown Rice contains 10.7 times more Fat, 17 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Brown Rice offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6