Comparing Nutrients in 7 ounces California Red Kidney Beans VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	22.6% 655kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	125% 162g	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	130% 49.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Unenriched 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	87.5% 1.05mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	16.3% 0.21mg	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	3.47% 14μg	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	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

	California Red Kidney Beans	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	37.7% 0.34mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	84% 1.93mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.56% 20.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Raw Unenriched Glutinous White Rice:

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.7 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw California Red Kidney Beans and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw California Red Kidney Beans as well as Raw Unenriched Glutinous White 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 Raw Unenriched Glutinous White Rice:

• Raw California Red Kidney Beans have 17.7 times more Calcium, 6.4 times more Copper, 5.8 times more Iron, 7 times more Magnesium, 5.7 times more Phosphorus, 19.4 times more Potassium and 2.1 times more Zinc than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 4.7 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Unenriched Glutinous White Rice have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 10.5 times more Omega 3, 8.9 times more Fiber and 3.6 times more Protein than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 3.5 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Unenriched Glutinous White Rice have similar amounts of Energy per 7 oz.
• Both Raw California Red Kidney Beans as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.