Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	4.28% 124kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	22% 28.6g	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	24.5% 9.3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	10.8% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	3.85% 0.05mg	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	18.5% 74μg	14.5% 58μg	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	1.33% 1.2mg	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	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

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.6% 66mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	4.22% 0.038mg	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	37.3% 2.98mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.4% 0.38mg	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	19.6% 137mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.85% 68.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• Boiled California Red Kidney Beans have 3.9 times more Vitamin B2, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• Boiled California Red Kidney Beans have 22 times more Calcium, 7.6 times more Copper, 2 times more Iron, 3.7 times more Magnesium, 3.7 times more Phosphorus, 14.4 times more Potassium and 2 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 6.3 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans have 3.2 times more Omega 3, 31 times more Fiber and 3.8 times more Protein than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 100 g.
• Both Boiled California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.