Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	19.4% 562kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	277% 360g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	74% 41.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Enriched Medium-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	218% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	262% 1048μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	30% 299mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Enriched Medium-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 Enriched Medium-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 Enriched Medium-grain White Rice:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Vitamin B2 than Enriched Medium-grain White Rice.
• While 1 lb of Enriched Medium-grain White Rice contains 4.5 times more Vitamin B1, 9.4 times more Vitamin B3, 6.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Enriched Medium-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 Enriched Medium-grain White Rice:

• 1 pound of Boiled California Red Kidney Beans has 7.3 times more Calcium, 2.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 4.9 times more Potassium than Enriched Medium-grain White Rice.
• While 1 lb of Enriched Medium-grain White Rice contains 1.5 times more Iron, 3.5 times more Manganese, 12.6 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• 1 pound of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 6.6 times more Fiber and 1.4 times more Protein than Enriched Medium-grain White Rice.
• While 1 lb of Enriched Medium-grain White Rice contains 2.9 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in one pound.