Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	12.7% 367kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	266% 346g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	4.13% 3g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 3g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Long-grain 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	40% 0.48mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	13% 132mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	152% 1.37mg	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	71% 5.67mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	202% 1411mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.45% 53.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Long-grain Brown Rice:

• 1 pound of Canned Red Kidney Beans with Liquids has 6.8 times more Vitamin K than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 13.1 times more Vitamin B3, 8.2 times more Vitamin B5, 6 times more Vitamin B6 and 30 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Long-grain Brown Rice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Long-grain Brown Rice:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.2 times more Calcium, 51.2 times more Sodium and 6.6 times more Water than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 2.1 times more Copper, 3.9 times more Magnesium, 9.8 times more Manganese, 2.9 times more Phosphorus, 15.5 times more Selenium and 3.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Long-grain Brown Rice contain similar levels of Iron and Potassium per one pound.
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.6 times more Omega 3 and 2.8 times more Sugars than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 4.5 times more Energy, 8.9 times more Fat, 11.7 times more Omega 6, 5.1 times more Carbohydrate and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Long-grain Brown Rice offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6