Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	8.5% 246kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.56% 0.61g	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	123% 161g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	32.4% 18g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry parboiled enriched Long-grain 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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	69% 0.9mg	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	128% 510μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	13% 131mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	62.6% 0.56mg	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	74% 5.9mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	89.3% 2.05mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry parboiled enriched Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Dry parboiled enriched Long-grain 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 Dry parboiled enriched Long-grain White Rice:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B2 than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 4.7 times more Vitamin B1, 9.3 times more Vitamin B3, 3.1 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dry parboiled enriched Long-grain 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 Dry parboiled enriched Long-grain White Rice:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Magnesium and 2.4 times more Potassium than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 3.3 times more Manganese and 16.6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice contain similar levels of Calcium, Copper, Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Omega 3, 5.2 times more Fiber and 1.2 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 3 times more Energy and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.