Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	California Red Kidney Beans	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	114% 3300kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	655% 249g	34.2% 13g	38g per day for Men 19-50 years
Protein	435% 244g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Regular Long-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	441% 5.3mg	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	126% 1.64mg	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	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	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	195% 1950mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	244% 2.2mg	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	539% 43mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	473% 11mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	275% 151μg	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	99% 11mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enriched Regular Long-grain White Rice per 1 kg

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

• 1 kilogram of California Red Kidney Beans has 4.5 times more Vitamin B2, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice:

• 1 kilogram of California Red Kidney Beans has 7 times more Calcium, 5 times more Copper, 2.2 times more Iron, 6.4 times more Magnesium, 3.5 times more Phosphorus, 13 times more Potassium and 2.3 times more Zinc than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 4.7 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Regular Long-grain White Rice contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.7 times more Omega 3, 19.2 times more Fiber and 3.4 times more Protein than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Regular Long-grain White Rice offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.