Comparing Nutrients in 100 grams UNCLE BENS Cooked Parboiled Brown Rice VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.07% 147kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	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	% 0.15g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	30.5% 0.4mg	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	1% 4μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.3% 3mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	122% 1.1mg	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	6.63% 0.53mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	43.5% 1mg	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	13.7% 96mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of UNCLE BENS Cooked Parboiled Brown Rice vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 98.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.

Comparing minerals per 100 grams for UNCLE BENS Cooked Parboiled Brown Rice vs California Red Kidney Beans:

• UNCLE BENS Cooked Parboiled Brown Rice have 2.9 times more Selenium and 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 8.5 times more Copper, 17.6 times more Iron, 4.1 times more Magnesium, 4.2 times more Phosphorus, 24.4 times more Potassium and 3.3 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• UNCLE BENS Cooked Parboiled Brown Rice have 4.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Energy, 10.5 times more Omega 3, 1.9 times more Carbohydrate, 14.6 times more Fiber and 7.9 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.