Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	California Red Kidney Beans	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	22.6% 655kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	44% 57g	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	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Short-grain White Rice enriched	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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9% 0.12mg	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	29.3% 117μg	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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	16% 0.14mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	31% 0.71mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cooked Short-grain White Rice enriched:

• Raw California Red Kidney Beans have 3.2 times more Vitamin B1, 13.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice enriched 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 Cooked Short-grain White Rice enriched:

• Raw California Red Kidney Beans have 195 times more Calcium, 15.3 times more Copper, 6.4 times more Iron, 20 times more Magnesium, 2.8 times more Manganese, 12.3 times more Phosphorus, 57.3 times more Potassium and 6.4 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.3 times more Selenium and 5.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.5 times more Energy, 9.3 times more Omega 3, 2.1 times more Carbohydrate and 10.3 times more Protein than Cooked Short-grain White Rice enriched.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.