Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	5.54% 161kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	125% 162g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Raw Unenriched Glutinous White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Raw Unenriched Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B2 and 3.3 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• While 7 oz of Raw Unenriched Glutinous White Rice contain 1.7 times more Vitamin B1, 4.3 times more Vitamin B3, 6.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Raw Unenriched Glutinous White Rice:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Calcium, 1.3 times more Magnesium, 1.5 times more Phosphorus, 3.4 times more Potassium, 36.6 times more Sodium and 7.5 times more Water than Raw Unenriched Glutinous White Rice.
• While 7 oz of Raw Unenriched Glutinous White Rice contain 1.3 times more Iron, 3.3 times more Manganese, 13.7 times more Selenium and 1.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Raw Unenriched Glutinous White Rice contain similar levels of Copper per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 6.4 times more Omega 3 and 1.5 times more Fiber than Raw Unenriched Glutinous White Rice.
• While 7 oz of Raw Unenriched Glutinous White Rice contain 4.6 times more Energy, 5.5 times more Carbohydrate and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 6 in seven ounces.