Comparing Nutrients in 1 pound Brown Rice VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Brown Rice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	56.6% 1642kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	26% 0.34mg	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	22.7% 91μg	41% 163μg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	68% 0.61mg	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	102% 8.16mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	738% 17mg	33% 0.76mg	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	171% 1197mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.16mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brown Rice vs Canned Kidney Beans:

• Raw Medium-grain Brown Rice has 3.6 times more Vitamin B1, 10.5 times more Vitamin B3, 10.8 times more Vitamin B5 and 6.9 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Medium-grain Brown Rice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brown Rice vs Canned Kidney Beans:

• Raw Medium-grain Brown Rice has 2.1 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 22.3 times more Manganese, 2.9 times more Phosphorus and 4.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 74 times more Sodium and 6.3 times more Water than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Canned All Types Kidney Beans have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Medium-grain Brown Rice has 4.3 times more Energy, 4.5 times more Fat, 3.8 times more Saturated Fat, 8.7 times more Omega 6, 5.3 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Omega 3 and 1.3 times more Fiber than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.