Comparing Nutrients in 14 ounces Cooked parboiled enriched Long-grain White Rice VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 488kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	0.11% 0.079g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	97% 37g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White 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	70% 0.84mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	31.8% 0.41mg	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	80.4% 321μg	73.4% 294μg	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	5.3% 4.76mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	127% 1.15mg	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	89.8% 7.2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	55% 1.26mg	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	31% 218mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.55% 279g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Boiled California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked parboiled enriched Long-grain White Rice vs Boiled California Red Kidney Beans:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 1.6 times more Vitamin B1, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3.3 times more Vitamin B2 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked parboiled enriched Long-grain White Rice vs Boiled California Red Kidney Beans:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 7.8 times more Selenium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3.5 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 2.5 times more Phosphorus, 7.5 times more Potassium and 2.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled California Red Kidney Beans contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 1.9 times more Omega 3, 10.3 times more Fiber and 3.1 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Cooked parboiled enriched Long-grain White Rice as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.