Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.77% 0.13g	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	32% 42g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	48.6% 18.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Glutinous White 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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.97% 0.052mg	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	36.7% 147μg	0.5% 2μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	13% 131mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	11% 0.097mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	22.6% 0.52mg	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	39% 272mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	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	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Glutinous White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cooked Glutinous White 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 Cooked Glutinous White Rice:

• 7 ounces of Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3, 4 times more Vitamin B6 and 74 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Boiled California Red Kidney Beans and Cooked Glutinous White Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Glutinous White 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 Cooked Glutinous White Rice:

• 7 ounces of Boiled California Red Kidney Beans have 33 times more Calcium, 5.9 times more Copper, 21.3 times more Iron, 9.6 times more Magnesium, 1.2 times more Manganese, 17.1 times more Phosphorus, 41.9 times more Potassium and 2.1 times more Zinc than Cooked Glutinous White Rice.
• While 7 oz of Cooked Glutinous White Rice contain 4.7 times more Selenium than Boiled California Red Kidney Beans.
• 7 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Energy, 10.7 times more Omega 3, 9.3 times more Fiber and 4.5 times more Protein than Cooked Glutinous White Rice.
• Both Boiled California Red Kidney Beans and Cooked Glutinous White Rice offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 6 in seven ounces.