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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 513kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	93% 35.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	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	48.8% 0.59mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	43.3% 0.56mg	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	7.1% 28.3μg	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	173% 1.56mg	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	32% 2.55mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	61.6% 1.4mg	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	53.5% 374mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 2.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 19.7 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Medium-grain Brown Rice has 3.7 times more Manganese than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Calcium, 4 times more Copper, 5.2 times more Iron, 1.5 times more Phosphorus, 5.6 times more Potassium and 1.3 times more Zinc than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Raw California Red Kidney Beans have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Medium-grain Brown Rice has 10.7 times more Fat, 14.9 times more Saturated Fat, 17 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Omega 3, 7.3 times more Fiber and 3.2 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Raw Medium-grain Brown Rice as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.