Comparing Nutrients in 5 ounces California Red Kidney Beans VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wild Rice	16%	3%	81%

Macro Nutrients

	California Red Kidney Beans	Wild Rice	Recommended Dietary Allowance
Energy	16% 468kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.54g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	93% 35.3g	23% 8.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	42.6% 0.55mg	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	140% 558μg	33.7% 135μg	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	7.1% 6.38mg	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	NA	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Wild Rice	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	82.5% 0.74mg	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	166% 13.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	82% 1.9mg	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	82% 574mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Wild Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Wild Rice:

• 5 ounces of California Red Kidney Beans have 4.6 times more Vitamin B1, 4.1 times more Vitamin B9 and more Vitamin C than Wild Rice.
• While 5 oz of Raw Wild Rice contain 3.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Wild Rice provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Wild Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Wild Rice:

• 5 ounces of California Red Kidney Beans have 9.3 times more Calcium, 2.1 times more Copper, 4.8 times more Iron and 3.5 times more Potassium than Wild Rice.
• While 5 oz of Raw Wild Rice contain 1.3 times more Manganese and 2.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Wild Rice contain similar levels of Magnesium, Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 4 times more Fiber and 1.7 times more Protein than Wild Rice.
• While 5 oz of Raw Wild Rice contain 3.6 times more Omega 3, 7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Wild Rice offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6