Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	43.8% 1270kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	220% 286g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	195% 74g	7.9% 3g	38g per day for Men 19-50 years
Protein	155% 86.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cooked Medium-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	133% 1.6mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	38.5% 0.5mg	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	145% 580μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	28% 280mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	42.2% 0.38mg	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	368% 29.4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	164% 3.77mg	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	203% 1420mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	18% 669g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cooked Medium-grain White Rice enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Boiled Red Kidney Beans has 3.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 3.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Boiled Red Kidney Beans has 9.3 times more Calcium, 6.4 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 13.9 times more Potassium and 2.5 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 6.3 times more Selenium than Boiled Red Kidney Beans.
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 16.8 times more Omega 3, 24.7 times more Fiber and 3.6 times more Protein than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 1.3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Medium-grain White Rice enriched offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 6 in one kilogram.