Comparing Nutrients in 1 kilogram Rice Bran VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Rice Bran	Red Kidney Beans	Recommended Dietary Allowance
Energy	109% 3160kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	420% 71.4g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	471% 613g	130g per day for Men 19-50 years
Sugars	12.4% 9g	29% 21g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	553% 210g	400% 152g	38g per day for Men 19-50 years
Protein	238% 134g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2294% 27.5mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2125% 340mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1478% 74mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3131% 40.7mg	305% 3.97mg	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	158% 630μg	985% 3940μg	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	0% 0mg	50% 45mg	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	328% 49.2mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Red Kidney Beans	Recommended Dietary Allowance
Calcium	57% 570mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	809% 7.3mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	2318% 185mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	1860% 7810mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	6178% 142mg	483% 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	2396% 16770mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	437% 14850mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	549% 60.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Rice Bran has 4.5 times more Vitamin B1, 1.3 times more Vitamin B2, 16.1 times more Vitamin B3, 9.5 times more Vitamin B5, 10.3 times more Vitamin B6 and 23.4 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.3 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Crude Rice Bran.
• 1 kilogram of Rice Bran have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Rice Bran has 2.8 times more Iron, 5.7 times more Magnesium, 12.8 times more Manganese, 4.1 times more Phosphorus, 4.9 times more Selenium and 2.2 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Calcium than Crude Rice Bran.
• Both Rice Bran and Red Kidney Beans contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Bran has 19.7 times more Fat, 27.1 times more Saturated Fat, 31.3 times more Omega 6 and 1.4 times more Fiber than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.3 times more Sugars and 1.7 times more Protein than Crude Rice Bran.
• Both Rice Bran and Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6