Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Canned Kidney Beans	Cooked Wild Rice	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.43% 1.03g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.47g	g per day for Men 19-50 years
Fiber	16% 6.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	14.7% 0.19mg	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	12.8% 51μg	9.2% 37μg	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	1.9% 1.7mg	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	0.19% 0.028mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	19% 0.17mg	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	20.7% 1.66mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	17.4% 0.4mg	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	18.2% 128mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3% 111g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cooked Wild Rice:

• Canned All Types Kidney Beans have 2.2 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin C and 8.2 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 12 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Wild Rice have similar amounts of Vitamin B5 per 5 oz.
• Both Canned All Types Kidney Beans as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cooked Wild Rice:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 2 times more Iron, 2.3 times more Potassium and 98.7 times more Sodium than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.7 times more Manganese and 2.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Wild Rice have similar amounts of Copper, Magnesium, Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.5 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Wild Rice have similar amounts of Energy and Omega 3 per 5 oz.
• Both Canned All Types Kidney Beans as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.