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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	79.6% 103g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	2% 1.45g	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	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	76.4% 29g	38g per day for Men 19-50 years
Protein	22% 12.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	42% 0.54mg	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	10.2% 41μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	5.14% 0.77mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	109% 0.98mg	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	31.8% 2.54mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	85% 1.95mg	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	66.7% 467mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.6% 319g	8.2% 304g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.4 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Cooked Long-grain Brown Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Long-grain Brown Rice has 2.3 times more Manganese and 5.3 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 2 times more Copper, 4 times more Iron, 1.3 times more Phosphorus, 4.7 times more Potassium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Long-grain Brown Rice has 1.9 times more Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 15.5 times more Omega 3, 4 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cooked Long-grain Brown Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.