Comparing Nutrients in 100 grams 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	12.3% 358kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	46% 59.8g	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	7.37% 2.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	43.5% 24.4g	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	47% 0.57mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	57.8% 231μg	99% 394μg	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	5% 4.5mg	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	0.3% 3mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	53% 4.23mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	13.6% 95mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.