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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	23% 669kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	44% 57g	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	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	3.3% 0.04mg	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	4.96% 0.79mg	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	0.99% 3.97μg	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 Short-grain White Rice	Recommended Dietary Allowance
Calcium	16.5% 165mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	16% 0.14mg	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	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	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	7.2% 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

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

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

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

• 7 ounces of Red Kidney Beans have 30.4 times more Vitamin B1, 13.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 197 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 83 times more Calcium, 9.7 times more Copper, 33.5 times more Iron, 17.3 times more Magnesium, 3.1 times more Manganese, 12.3 times more Phosphorus, 52.3 times more Potassium and 7 times more Zinc than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.6 times more Energy, 39.8 times more Omega 3, 2.1 times more Carbohydrate and 9.5 times more Protein than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.