Comparing Nutrients in 1 pound Boiled Kidney Beans VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Boiled Kidney Beans	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	20% 576kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.4% 0.58g	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	277% 360g	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	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	50.6% 0.66mg	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	10.2% 41μg	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	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	16% 159mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	55.4% 0.5mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	217% 5mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	11.5% 390mg	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	48% 5.26mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.6% 58.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Raw Medium-grain White Rice:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2, 14.4 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2.8 times more Vitamin B3 and 6.1 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Medium-grain White Rice have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Raw Medium-grain White Rice:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.3 times more Phosphorus, 4.7 times more Potassium and 5.2 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2.6 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Medium-grain White Rice have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6.3 times more Omega 3 and 1.3 times more Protein than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2.8 times more Energy and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.