Comparing Nutrients in 14 ounces Red Kidney Beans VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	46% 1338kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	81.7% 106g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	159% 60.3g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	160% 89.4g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Prepared instant Long-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	201% 2.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	15.3% 0.2mg	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	391% 1564μg	69.5% 278μg	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	20% 18mg	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	5.56% 0.83mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	33% 329mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	59% 1.36mg	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	230% 1611mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Prepared instant Long-grain White Rice, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Prepared instant Long-grain White Rice, enriched:

• 14 ounces of Red Kidney Beans have 8.1 times more Vitamin B1, 26.9 times more Vitamin B2, 1.2 times more Vitamin B3, 13.9 times more Vitamin B5, 7.9 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• 14 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Prepared instant Long-grain White Rice, enriched:

• 14 ounces of Red Kidney Beans have 10.4 times more Calcium, 18.9 times more Copper, 3.8 times more Iron, 27.6 times more Magnesium, 3.2 times more Manganese, 11 times more Phosphorus, 151 times more Potassium and 5.7 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 14 oz of Prepared instant Long-grain White Rice, enriched contain 1.5 times more Selenium than Raw Red Kidney Beans.
• 14 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 2.7 times more Energy, more Omega 3, 2.3 times more Carbohydrate, more Sugars, 25.3 times more Fiber and 10.3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 14 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 in 14 ounces.