Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	8.5% 246kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	32.4% 18g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.36% 0.044mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	13% 131mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	10.6% 0.095mg	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	9.67% 0.77mg	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	38.7% 0.89mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	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	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Chinese restaurant steamed white Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Chinese restaurant steamed 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 Chinese restaurant steamed white Rice:

• 7 ounces of Boiled California Red Kidney Beans have 8.1 times more Vitamin B1, 4.1 times more Vitamin B2, 4.7 times more Vitamin B6 and 14.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Boiled California Red Kidney Beans and Chinese restaurant steamed white Rice provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Chinese restaurant steamed white Rice:

• 7 ounces of Boiled California Red Kidney Beans have 13.2 times more Calcium, 6 times more Copper, 7.6 times more Iron, 9.6 times more Magnesium, 4.2 times more Phosphorus, 21 times more Potassium and 1.3 times more Zinc than Chinese restaurant steamed white Rice.
• While 7 oz of Chinese restaurant steamed white Rice contain 1.4 times more Manganese than Boiled California Red Kidney Beans.
• 7 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 10.3 times more Fiber and 2.9 times more Protein than Chinese restaurant steamed white Rice.
• While 7 oz of Chinese restaurant steamed white Rice contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Chinese restaurant steamed white Rice offer comparable quantities of Energy per seven ounces.