Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	19.4% 562kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	NA	0.13% 0.091g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	111% 42g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	74% 41.4g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	54.4% 0.71mg	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	84% 336μg	92% 367μg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	30% 299mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	35.3% 0.32mg	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	169% 13.5mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	70% 1.6mg	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	88.8% 621mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.63% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked parboiled enriched Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cooked parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cooked parboiled enriched Long-grain White Rice:

• 1 pound of Boiled California Red Kidney Beans has 3.3 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• While 1 lb of Cooked parboiled enriched Long-grain White Rice contains 1.6 times more Vitamin B1, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cooked parboiled enriched Long-grain White Rice:

• 1 pound of Boiled California Red Kidney Beans has 3.5 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 2.5 times more Phosphorus, 7.5 times more Potassium and 2.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• While 1 lb of Cooked parboiled enriched Long-grain White Rice contains 7.8 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked parboiled enriched Long-grain White Rice contain similar levels of Manganese per one pound.
• 1 pound of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Omega 3, 10.3 times more Fiber and 3.1 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Boiled California Red Kidney Beans and Cooked parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6 in one pound.