Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	51.6% 1497kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	100% 130g	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	NA	38g per day for Men 19-50 years
Protein	197% 111g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Short-grain White 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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	20.6% 0.27mg	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	2.27% 9.07μg	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	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	88.5% 885mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	36.3% 0.33mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	70.4% 1.6mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	3.47% 118mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Short-grain White Rice per 1 lb

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

• 1 pound of California Red Kidney Beans has 26.5 times more Vitamin B1, 13.7 times more Vitamin B2, 5.2 times more Vitamin B3, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 197 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• 1 pound of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cooked Short-grain White Rice:

• 1 pound of California Red Kidney Beans has 195 times more Calcium, 15.3 times more Copper, 46.8 times more Iron, 20 times more Magnesium, 2.8 times more Manganese, 12.3 times more Phosphorus, 57.3 times more Potassium and 6.4 times more Zinc than Cooked Short-grain White Rice.
• 1 pound of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.5 times more Energy, 9.3 times more Omega 3, 2.1 times more Carbohydrate and 10.3 times more Protein than Cooked Short-grain White Rice.
• 1 pound of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 6 in one pound.