Comparing Nutrients in 1 kilogram Cooked Brown Rice VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38.6% 1120kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	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	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	41.4% 23g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Boiled 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	85% 1.02mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	92% 1.2mg	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	10% 40μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	240% 2.16mg	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	66.3% 5.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	187% 4.3mg	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	110% 770mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	19.7% 730g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Brown Rice vs Boiled Kidney Beans:

• Cooked Medium-grain Brown Rice has 2.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 32.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Brown Rice vs Boiled Kidney Beans:

• Cooked Medium-grain Brown Rice has 2.6 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 1.8 times more Phosphorus, 5.1 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Medium-grain Brown Rice has 2.6 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.1 times more Omega 3, 3.6 times more Fiber and 3.7 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cooked Medium-grain Brown Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.