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Comparing Nutrients in 7 ounces Cooked Regular Long-grain White Rice enrichedVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Cooked Regular Long-grain White Rice enriched
9%
2%
89%
California Red Kidney Beans
29%
1%
70%
7 oz ▼

Macro Nutrients

8.9%258kcal
Energy
22.6%655kcal
258 kcalvs655 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.56g
Fat
0.51%0.5g
0.56 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g
Saturated Fat
0.22%0.071g
0.15 gvs0.071 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g
Omega 3
10.4%0.17g
0.026 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g
Omega 6
0.63%0.11g
0.12 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g
Carbohydrate
91%119g
56 gvs119 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.14%0.099g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.099 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.1%0.79g
Fiber
130%49.4g
0.79 gvs49.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.53%5.34g
Protein
86.4%48.4g
5.34 gvs48.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg
Vitamin B1
87.5%1.05mg
Thiamine
0.32 mgvs1.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2%0.026mg
Vitamin B2
33.4%0.43mg
Riboflavin
0.026 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.3%2.93mg
Vitamin B3
25.5%4.1mg
Niacin, nicotinic acid, niacinamide
2.93 mgvs4.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.5%0.77mg
Vitamin B5
31%1.55mg
Pantothenic acid
0.77 mgvs1.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
60.6%0.79mg
Pyridoxine
0.18 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.8%115μg
Vitamin B9
195%782μg
Folates and Folic Acid
115 μgvs782 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
9.92%8.93mg
Ascorbic acid
0 mgvs8.93 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.079 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2%20mg
Calcium
38.7%387mg
20 mgvs387 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.2%0.14mg
Copper
243%2.2mg
0.14 mgvs2.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.04%81.6μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
81.6 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.8%2.4mg
Iron
232%18.6mg
2.4 mgvs18.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%24mg
Magnesium
75.6%318mg
24 mgvs318 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg
Manganese
86.3%2mg
0.94 mgvs2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%85.3mg
Phosphorus
115%804mg
85.3 mgvs804 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.04%69.5mg
Potassium
87%2957mg
69.5 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27%15μg
Selenium
11.5%6.35μg
15 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
1.46%22mg
2 mgvs22 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.84%0.97mg
Zinc
46%5.06mg
0.97 mgvs5.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.67%136g
Water
0.63%23.3g
136 gvs23.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cooked Regular Long-grain White Rice enriched vs California Red Kidney Beans:
Comparing minerals per 7 ounces for Cooked Regular Long-grain White Rice enriched vs California Red Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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