Comparing Nutrients in 7 ounces California Red Kidney Beans VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	California Red Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	22.6% 655kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3% 0.95g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	120% 156g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	% 0.99g	g per day for Men 19-50 years
Fiber	130% 49.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UNCLE BEN'S Dry Parboiled 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	62% 0.81mg	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	195% 782μg	6.95% 27.8μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	72% 0.65mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	257% 5.9mg	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	115% 804mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS UNCLE BEN'S Dry Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of California Red Kidney Beans have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 28.1 times more Vitamin B9 and more Vitamin C than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of California Red Kidney Beans have 24.4 times more Calcium, 3.4 times more Copper, 8.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 6.8 times more Potassium and 1.3 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 3 times more Manganese and 7.9 times more Selenium than Raw California Red Kidney Beans.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.2 times more Omega 3, 7.1 times more Fiber and 3.2 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 11 times more Fat, 15 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3