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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	22.6% 655kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.3 times more Vitamin B2, 17.1 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Raw California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 21.7 times more Calcium, 3.6 times more Copper, 7.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 6 times more Potassium than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.9 times more Manganese and 5.3 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.6 times more Omega 3, 6.9 times more Fiber and 3.2 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 12.8 times more Fat, 16.4 times more Saturated Fat, 17.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Energy per 7 oz.
• Both Raw California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.