Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Boiled Kidney Beans	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	622% 809g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	168% 64g	47.4% 18g	38g per day for Men 19-50 years
Protein	155% 86.7g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	348% 4.5mg	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	325% 1300μg	20% 80μg	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	13.3% 12mg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	35% 350mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	316% 2.84mg	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	278% 22mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	450% 10.4mg	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	197% 1380mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	93% 10mg	11mg per day for Men 19-50 years
Water	18% 669g	2.66% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Dry parboiled Long-grain White Rice:

• Boiled All Types Kidney Beans have 16.3 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 1.4 times more Vitamin B1, 8.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry parboiled Long-grain White Rice have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dry parboiled Long-grain White Rice:

• Boiled All Types Kidney Beans have 3 times more Iron, 1.6 times more Magnesium, 2.3 times more Potassium and 6.8 times more Water than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 2 times more Calcium, 1.3 times more Copper, 2.4 times more Manganese and 18.1 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry parboiled Long-grain White Rice have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 10 times more Omega 3 and 3.6 times more Fiber than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 2.9 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry parboiled Long-grain White Rice have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dry parboiled Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.