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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	23% 669kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Medium-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	101% 1.2mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	7.63% 0.099mg	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	28.8% 115μg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	16.5% 165mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	8.38% 0.075mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	32.5% 0.75mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cooked Medium-grain White Rice enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Red Kidney Beans have 3.6 times more Vitamin B1, 13.4 times more Vitamin B2, 1.9 times more Vitamin B5, 7.9 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Red Kidney Beans and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• 7 ounces of Red Kidney Beans have 27.7 times more Calcium, 18.4 times more Copper, 4.5 times more Iron, 10.6 times more Magnesium, 2.9 times more Manganese, 11 times more Phosphorus, 46.9 times more Potassium and 6.6 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 7 oz of Cooked Medium-grain White Rice enriched contain 2.3 times more Selenium than Raw Red Kidney Beans.
• 7 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.6 times more Energy, 35.8 times more Omega 3, 2.1 times more Carbohydrate, 50.7 times more Fiber and 9.5 times more Protein than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 6 in seven ounces.