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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	22.6% 655kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	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	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

	California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	38.7% 387mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• Raw California Red Kidney Beans have 4.4 times more Vitamin B2, 1.5 times more Vitamin B9 and more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw California Red Kidney Beans as well as Dry parboiled enriched Long-grain 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 Dry parboiled enriched Long-grain White Rice:

• Raw California Red Kidney Beans have 2.7 times more Calcium, 3.9 times more Copper, 2.8 times more Iron, 5.9 times more Magnesium, 2.6 times more Phosphorus, 8.6 times more Potassium and 2.5 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 6.2 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 4.9 times more Omega 3, 13.8 times more Fiber and 3.2 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4.1 times more Fat, 5.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice have similar amounts of Energy per 7 oz.
• Both Raw California Red Kidney Beans as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.