Comparing Nutrients in 7 ounces Dry parboiled Long-grain White Rice VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry parboiled Long-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.6% 742kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	91% 119g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	130% 49.4g	38g per day for Men 19-50 years
Protein	26.6% 15g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.6% 10mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	60.6% 0.79mg	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	3.97% 16μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	243% 2.2mg	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	18.4% 1.47mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	86.3% 2mg	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	43.4% 304mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry parboiled Long-grain White Rice vs California Red Kidney Beans:

• Dry parboiled Long-grain White Rice has 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 4.4 times more Vitamin B2, 49.3 times more Vitamin B9 and more Vitamin C than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Dry parboiled Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry parboiled Long-grain White Rice vs California Red Kidney Beans:

• Dry parboiled Long-grain White Rice has 6.2 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Calcium, 3.9 times more Copper, 12.6 times more Iron, 5.9 times more Magnesium, 2.6 times more Phosphorus, 8.6 times more Potassium and 2.5 times more Zinc than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry parboiled Long-grain White Rice has 4.1 times more Fat, 5.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Omega 3, 13.8 times more Fiber and 3.2 times more Protein than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Dry parboiled Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.