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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	0.53% 0.091g	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	78% 102g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	111% 42g	38g per day for Men 19-50 years
Protein	22% 12.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.6% 319g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Long-grain Brown Rice has 1.4 times more Vitamin B1, 4.7 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 8.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Cooked Long-grain Brown Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cooked Long-grain Brown Rice has 3.1 times more Manganese and 4.8 times more Selenium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 22 times more Calcium, 2.7 times more Copper, 5.3 times more Iron, 1.3 times more Phosphorus and 4.9 times more Potassium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled California Red Kidney Beans contain similar levels of Magnesium and Zinc 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 Cooked Long-grain Brown Rice has 17.8 times more Omega 6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.9 times more Omega 3, 5.8 times more Fiber and 3.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6