Comparing Nutrients in 100 grams Cooked Long-grain Brown Rice VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Boiled 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	15% 0.18mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	8% 0.1mg	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	2.25% 9μg	18.5% 74μg	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	1.33% 1.2mg	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	1.13% 0.17mg	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

	Cooked Long-grain Brown Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.3% 3mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	32% 0.29mg	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	7% 0.56mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	14% 0.32mg	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	14.7% 103mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Long-grain Brown Rice vs Boiled California Red Kidney Beans:

• Cooked Long-grain Brown Rice has 1.4 times more Vitamin B1, 4.7 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8.2 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Cooked Long-grain Brown Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Long-grain Brown Rice vs Boiled California Red Kidney Beans:

• Cooked Long-grain Brown Rice has 3.1 times more Manganese and 4.8 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 22 times more Calcium, 2.7 times more Copper, 5.3 times more Iron, 1.3 times more Phosphorus and 4.9 times more Potassium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled California Red Kidney Beans have similar amounts of Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Long-grain Brown Rice has 10.8 times more Fat and 17.8 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Omega 3, 5.8 times more Fiber and 3.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cooked Long-grain Brown Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.