Comparing Nutrients in 1 pound Red Kidney Beans VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Red Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	52.7% 1529kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	89.3% 116g	130g per day for Men 19-50 years
Sugars	13% 9.53g	1.5% 1.1g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	181% 69g	19% 7.26g	38g per day for Men 19-50 years
Protein	182% 102g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked 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	230% 2.76mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	43% 0.56mg	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	10.2% 41μg	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	6.35% 0.95mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	37.6% 376mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.6% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cooked Long-grain Brown Rice per 1 lb

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

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

• 1 pound of Red Kidney Beans has 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6, 43.8 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Red Kidney Beans and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 27.7 times more Calcium, 6.6 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 3.9 times more Phosphorus, 15.8 times more Potassium and 3.9 times more Zinc than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 1.8 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cooked Long-grain Brown Rice contain similar levels of Manganese per one pound.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.7 times more Energy, 32.5 times more Omega 3, 2.4 times more Carbohydrate, 8.8 times more Sugars, 9.5 times more Fiber and 8.2 times more Protein than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 1.6 times more Omega 6 than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3