Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Canned Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	29% 840kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	70.5% 92g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	73% 52.8g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	7.9% 3g	38g per day for Men 19-50 years
Protein	93% 52.2g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	NA	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	30% 0.39mg	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	90% 360μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	34% 340mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	41% 0.37mg	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	146% 11.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	123% 2.82mg	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	129% 900mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Unsweetened Rice Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Unsweetened Rice Milk:

• 1 kilogram of Canned Kidney Beans has 4.3 times more Vitamin B1, 1.9 times more Vitamin B6, 18 times more Vitamin B9 and 20.5 times more Vitamin K than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 2.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 23.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Unsweetened Rice Milk provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Unsweetened Rice Milk have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Unsweetened Rice Milk:

• 1 kilogram of Canned Kidney Beans has 3.6 times more Copper, 5.9 times more Iron, 2.5 times more Magnesium, 1.6 times more Phosphorus, 8.8 times more Potassium, 7.6 times more Sodium and 3.5 times more Zinc than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 3.5 times more Calcium, 1.7 times more Manganese and 2.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Unsweetened Rice Milk contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.8 times more Energy, 10.3 times more Omega 3, 1.6 times more Carbohydrate, 14.3 times more Fiber and 18.6 times more Protein than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 2.9 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Unsweetened Rice Milk provide inadequate amounts of Omega 6 in one kilogram.