Comparing Nutrients in 1 pound California Red Kidney Beans VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.57% 0.5g	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	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	285% 370g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	197% 111g	55% 31g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Unenriched Glutinous 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	200% 2.4mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	61% 9.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	37.3% 0.49mg	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	7.94% 31.8μg	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	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	86% 0.78mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	192% 4.4mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.3% 47.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Raw Unenriched Glutinous White Rice:

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.7 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw California Red Kidney Beans and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw California Red Kidney Beans as well as Raw Unenriched Glutinous White 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 Raw Unenriched Glutinous White Rice:

• Raw California Red Kidney Beans have 17.7 times more Calcium, 6.4 times more Copper, 5.8 times more Iron, 7 times more Magnesium, 5.7 times more Phosphorus, 19.4 times more Potassium and 2.1 times more Zinc than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 4.7 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Unenriched Glutinous White Rice have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 10.5 times more Omega 3, 8.9 times more Fiber and 3.6 times more Protein than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 3.5 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Unenriched Glutinous White Rice have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.