Comparing Nutrients in 1 pound California Red Kidney Beans VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	California Red Kidney Beans	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	297% 113g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	197% 111g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Regular Long-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	200% 2.4mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	57.2% 0.74mg	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	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	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	111% 1mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	215% 4.94mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	15.3% 522mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enriched Regular Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice:

• 1 pound of California Red Kidney Beans has 4.5 times more Vitamin B2, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice:

• 1 pound of California Red Kidney Beans has 7 times more Calcium, 5 times more Copper, 2.2 times more Iron, 6.4 times more Magnesium, 3.5 times more Phosphorus, 13 times more Potassium and 2.3 times more Zinc than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 4.7 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Regular Long-grain White Rice contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.7 times more Omega 3, 19.2 times more Fiber and 3.4 times more Protein than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Regular Long-grain White Rice offer comparable quantities of Energy per one pound.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in one pound.