Comparing Nutrients in 1 pound California Red Kidney Beans VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Brown Rice	8%	7%	85%

Macro Nutrients

	California Red Kidney Beans	Brown Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	266% 346g	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	297% 113g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	197% 111g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	200% 2.4mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	178% 2.3mg	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	447% 1787μg	22.7% 91μg	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	22.7% 20.4mg	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	NA	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

	California Red Kidney Beans	Brown Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	140% 1.26mg	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	530% 42.4mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	738% 17mg	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	262% 1837mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	83.3% 9.16mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Brown Rice:

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 19.7 times more Vitamin B9 and more Vitamin C than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 2.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 pound of Brown Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Brown Rice:

• 1 pound of California Red Kidney Beans has 5.9 times more Calcium, 4 times more Copper, 5.2 times more Iron, 1.5 times more Phosphorus, 5.6 times more Potassium and 1.3 times more Zinc than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 3.7 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Brown Rice contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2 times more Omega 3, 7.3 times more Fiber and 3.2 times more Protein than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 10.7 times more Fat, 17 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Brown Rice offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6