Comparing Nutrients in 7 ounces Canned Kidney Beans VS Raw Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raw Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Canned Kidney Beans	Raw Short-grain White Rice	Recommended Dietary Allowance
Energy	5.75% 167kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.33% 0.23g	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	121% 157g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	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	7.33% 0.095mg	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	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18% 71.4μg	2.98% 12μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Short-grain White Rice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	46.3% 0.42mg	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	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	89.5% 2.06mg	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	25.5% 179mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.71% 26.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Raw Short-grain White Rice:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1, 6 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• While Raw Short-grain White Rice contains 3.9 times more Vitamin B3, 9.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Short-grain White Rice have similar amounts of Vitamin B2 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Raw Short-grain White Rice:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 1.5 times more Iron, 3.1 times more Potassium, 296 times more Sodium and 5.9 times more Water than Raw Short-grain White Rice.
• While Raw Short-grain White Rice contains 1.6 times more Copper, 6.2 times more Manganese and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Short-grain White Rice have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.4 times more Omega 3 than Raw Short-grain White Rice.
• While Raw Short-grain White Rice contains 4.3 times more Energy and 5.5 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Short-grain White Rice have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Short-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.