Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	8.5% 246kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	32.4% 18g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	11.4% 45.6μg	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	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	13% 131mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	66.6% 0.6mg	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	74% 5.9mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 272mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Long-grain Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Long-grain Brown Rice:

• 7 ounces of Boiled California Red Kidney Beans have 3.2 times more Vitamin B9 than Long-grain Brown Rice.
• While 7 oz of Raw Long-grain Brown Rice contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 12 times more Vitamin B3, 4.8 times more Vitamin B5 and 4.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Long-grain Brown Rice:

• 7 ounces of Boiled California Red Kidney Beans have 7.3 times more Calcium, 2.3 times more Iron and 1.7 times more Potassium than Long-grain Brown Rice.
• While 7 oz of Raw Long-grain Brown Rice contain 2.4 times more Magnesium, 9 times more Manganese, 2.3 times more Phosphorus, 14.3 times more Selenium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Long-grain Brown Rice contain similar levels of Copper per seven ounces.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Fiber and 1.2 times more Protein than Long-grain Brown Rice.
• While 7 oz of Raw Long-grain Brown Rice contain 3 times more Energy, 35.6 times more Fat, 48.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6