Comparing Nutrients in 14 ounces Dry parboiled enriched Long-grain White Rice VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	51% 1484kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.12% 1.2g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	10% 7.34g	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	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	% 0.44g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 7.34g	g per day for Men 19-50 years
Fiber	19% 7.14g	45% 17g	38g per day for Men 19-50 years
Protein	53.2% 30g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	22.6% 0.29mg	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	255% 1020μg	35.7% 143μg	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	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	28% 282mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	59.5% 0.54mg	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	165% 13.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	29% 0.67mg	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	86.7% 607mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.06% 39g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry parboiled enriched Long-grain White Rice vs Canned Kidney Beans:

• Dry parboiled enriched Long-grain White Rice has 5.2 times more Vitamin B1, 12.3 times more Vitamin B3, 4.9 times more Vitamin B5, 6.1 times more Vitamin B6 and 7.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 41 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Dry parboiled enriched Long-grain White Rice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Dry parboiled enriched Long-grain White Rice vs Canned Kidney Beans:

• Dry parboiled enriched Long-grain White Rice has 2.1 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 6.2 times more Manganese, 1.7 times more Phosphorus, 22.1 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Potassium, 148 times more Sodium and 7.9 times more Water than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Canned All Types Kidney Beans have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry parboiled enriched Long-grain White Rice has 4.5 times more Energy, 1.7 times more Fat, 2.9 times more Omega 6, 5.6 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Omega 3, 5.6 times more Sugars and 2.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.