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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	114% 3300kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	7.9% 3g	38g per day for Men 19-50 years
Protein	435% 244g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	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	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	195% 1950mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	18.5% 686g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 3.2 times more Vitamin B1, 13.7 times more Vitamin B2, 1.9 times more Vitamin B5, 7.9 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Raw California Red Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B3 per 1 kg.
• Both Raw California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched:

• Raw California Red Kidney Beans have 65 times more Calcium, 28.9 times more Copper, 6.3 times more Iron, 12.3 times more Magnesium, 2.7 times more Manganese, 10.9 times more Phosphorus, 51.4 times more Potassium and 6.1 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.3 times more Selenium and 5.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2.5 times more Energy, 8.4 times more Omega 3, 2.1 times more Carbohydrate, 83 times more Fiber and 10.2 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Raw California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.