Comparing Nutrients in 100 grams California Red Kidney Beans VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	11.4% 330kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	0.46% 0.33g	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	0.028% 0.02g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	65.5% 25g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	34.8% 0.45mg	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	99% 394μg	64.3% 257μg	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	5% 4.5mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	31.6% 0.28mg	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	117% 9.35mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	45% 1.04mg	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	58% 405mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.27% 9.86g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dry parboiled enriched Long-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• 100 grams of California Red Kidney Beans have 4.4 times more Vitamin B2, 1.5 times more Vitamin B9 and more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• 100 grams of California Red Kidney Beans have 2.7 times more Calcium, 3.9 times more Copper, 2.8 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 enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 6.2 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 4.9 times more Omega 3, 13.8 times more Fiber and 3.2 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While 100 g of Dry parboiled enriched Long-grain White Rice contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy per 100 grams.
• 100 grams of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.