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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled Red 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	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	2.85% 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	88.3% 33.6g	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 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	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	53.8% 1828mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	44% 4.85mg	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 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 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 Red Kidney Beans:

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

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

• 1 pound of Cooked Long-grain Brown Rice has 2 times more Manganese and 4.8 times more Selenium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 9.3 times more Calcium, 2.3 times more Copper, 5.3 times more Iron, 1.4 times more Phosphorus, 4.7 times more Potassium and 1.5 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled Red Kidney Beans contain similar levels of Magnesium 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 3.3 times more Omega 6 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 15.3 times more Omega 3, 4.6 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled 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 Red Kidney Beans provide inadequate amounts of Omega 6