Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	12.7% 367kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	100% 130g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	13% 132mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.4% 311g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Cooked Short-grain White Rice:

• 1 pound of Canned Red Kidney Beans with Liquids has 5.3 times more Vitamin B1, 4.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 11.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• While 1 lb of Cooked Short-grain White Rice contains 3.1 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 29 times more Calcium, 2 times more Copper, 6.3 times more Iron, 3.8 times more Magnesium, 3.2 times more Phosphorus, 10 times more Potassium, more Sodium and 1.6 times more Zinc than Cooked Short-grain White Rice.
• Both Canned Red Kidney Beans with Liquids and Cooked Short-grain White Rice contain similar levels of Manganese per one pound.
• 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 Canned Red Kidney Beans with Liquids has 5.7 times more Omega 3 and 2.2 times more Protein than Cooked Short-grain White Rice.
• While 1 lb of Cooked Short-grain White Rice contains 1.6 times more Energy and 1.9 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 6 in one pound.