Comparing Nutrients in 7 ounces Raw Enriched Short-grain White Rice VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Enriched Short-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	121% 157g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	130% 49.4g	38g per day for Men 19-50 years
Protein	23% 13g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	115% 458μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	105% 8.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	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	27% 189mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Vitamin B2, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Enriched Short-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Enriched Short-grain White Rice has 4.7 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 7 times more Magnesium, 4.3 times more Phosphorus, 19.6 times more Potassium and 2.3 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Enriched Short-grain White Rice has 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Omega 3, 8.9 times more Fiber and 3.7 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Raw Enriched Short-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.