Comparing Nutrients in 1 pound California Red Kidney Beans VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	California Red Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	275% 357g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	% 2.27g	g per day for Men 19-50 years
Fiber	297% 113g	41.8% 16g	38g per day for Men 19-50 years
Protein	197% 111g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UNCLE BEN'S Dry Parboiled 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	142% 1.85mg	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	16% 63.5μg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	165% 1.5mg	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	530% 42.4mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	587% 13.5mg	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	262% 1837mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw California Red Kidney Beans have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 28.1 times more Vitamin B9 and more Vitamin C than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw California Red Kidney Beans have 24.4 times more Calcium, 3.4 times more Copper, 8.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 6.8 times more Potassium and 1.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 3 times more Manganese and 7.9 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.2 times more Omega 3, 7.1 times more Fiber and 3.2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 11 times more Fat, 13.4 times more Saturated Fat, 15 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.