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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Energy	20% 576kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	82% 107g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	52% 0.68mg	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	147% 590μg	4.54% 18μg	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	6.05% 5.44mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	16% 159mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	41% 0.37mg	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	126% 10mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	216% 4.98mg	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	89.4% 626mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.94% 331g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 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.
• While Cooked Medium-grain Brown Rice contains 2.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 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.
• While Cooked Medium-grain Brown Rice contains 2.6 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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