Comparing Nutrients in 7 ounces Canned Kidney Beans VS Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rice	8%	2%	90%

Macro Nutrients

	Canned Kidney Beans	Rice	Recommended Dietary Allowance
Energy	5.75% 167kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	122% 159g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.33% 0.24g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	3.97% 16μg	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	2.65% 2.4mg	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	0.26% 0.04mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	48.5% 0.44mg	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	29% 2.32mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.5% 179mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Rice:

• 7 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1, 4.5 times more Vitamin B9 and 41 times more Vitamin K than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 3.9 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rice provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Rice have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Rice:

• 7 ounces of Canned Kidney Beans have 1.2 times more Calcium, 1.5 times more Iron, 2.1 times more Potassium, 59.2 times more Sodium and 6.7 times more Water than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 1.6 times more Copper, 6.5 times more Manganese, 1.3 times more Phosphorus, 16.8 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rice contain similar levels of Magnesium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.6 times more Omega 3, 15.4 times more Sugars and 3.3 times more Fiber than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 4.3 times more Energy, 5.5 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Rice provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.