Comparing Nutrients in 1 kilogram Cooked Wild Rice VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Wild Rice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	35% 1010kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	112% 145g	130g per day for Men 19-50 years
Sugars	10% 7.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 18.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	113% 43g	38g per day for Men 19-50 years
Protein	71.3% 40g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	57% 0.74mg	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	65% 260μg	90% 360μg	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	16% 2.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	150% 1.35mg	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	75% 6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	73% 1.68mg	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	117% 820mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20% 739g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Wild Rice vs Canned Kidney Beans:

• Cooked Wild Rice has 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 12 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin C and 8.2 times more Vitamin K than Cooked Wild Rice.
• Both Cooked Wild Rice and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked Wild Rice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Wild Rice vs Canned Kidney Beans:

• Cooked Wild Rice has 1.7 times more Manganese and 2.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 2 times more Iron, 2.3 times more Potassium and 98.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Wild Rice has 1.2 times more Energy and 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Cooked Wild Rice.
• Both Cooked Wild Rice and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Cooked Wild Rice as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.