Comparing Nutrients in 1 pound California Red Kidney Beans VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	California Red Kidney Beans	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	0.94% 0.68g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	297% 113g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	197% 111g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	38.4% 0.5mg	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	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	65% 0.59mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	225% 5.17mg	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	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	77.5% 42.6μg	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	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS UNCLE BENS Cooked Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of UNCLE BENS Cooked Parboiled 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 UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of California Red Kidney Beans has 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 98.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both California Red Kidney Beans and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B3 per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

Comparing minerals per 1 pound for California Red Kidney Beans vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of California Red Kidney Beans has 65 times more Calcium, 8.5 times more Copper, 17.6 times more Iron, 4.1 times more Magnesium, 4.2 times more Phosphorus, 24.4 times more Potassium and 3.3 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 2.9 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Manganese per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.2 times more Energy, 10.5 times more Omega 3, 1.9 times more Carbohydrate, 14.6 times more Fiber and 7.9 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6 in one pound.