Comparing Nutrients in 7 ounces Red Kidney Beans VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Red Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	23% 669kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	14% 18g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	14.5% 10.5g	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	79.4% 30g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	5.95% 0.077mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	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	14% 83.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	16.5% 165mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	24.3% 0.56mg	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% 806mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Unsweetened Rice Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Unsweetened Rice Milk:

• 7 ounces of Red Kidney Beans have 22.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 5.3 times more Vitamin B5, 10.2 times more Vitamin B6, 197 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain more Vitamin A, more Vitamin B12, more Vitamin D and 2.2 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Red Kidney Beans vs Unsweetened Rice Milk:

• 7 ounces of Red Kidney Beans have 18.9 times more Copper, 33.5 times more Iron, 12.5 times more Magnesium, 3.9 times more Manganese, 7.3 times more Phosphorus, 50.3 times more Potassium, 1.5 times more Selenium and 21.5 times more Zinc than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain 1.4 times more Calcium, 3.3 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.
• 7 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 7.2 times more Energy, 44.8 times more Omega 3, 6.7 times more Carbohydrate, 50.7 times more Fiber and 80.5 times more Protein than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain 2.5 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Unsweetened Rice Milk provide inadequate amounts of Omega 6 in seven ounces.