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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Red Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	116% 3370kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	70.5% 92g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	400% 152g	7.9% 3g	38g per day for Men 19-50 years
Protein	402% 225g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	83% 830mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 893g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red 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 Red Kidney Beans vs Unsweetened Rice Milk:

• 1 kilogram of Red Kidney Beans has 22.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 5.3 times more Vitamin B5, 10.2 times more Vitamin B6, 197 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains more Vitamin A, more Vitamin B12, more Vitamin D and 2.2 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K

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

• 1 kilogram of Red Kidney Beans has 18.9 times more Copper, 33.5 times more Iron, 12.5 times more Magnesium, 3.9 times more Manganese, 7.3 times more Phosphorus, 50.3 times more Potassium, 1.5 times more Selenium and 21.5 times more Zinc than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 1.4 times more Calcium, 3.3 times more Sodium and 7.6 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 7.2 times more Energy, 44.8 times more Omega 3, 6.7 times more Carbohydrate, 50.7 times more Fiber and 80.5 times more Protein than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 2.5 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Unsweetened Rice Milk provide inadequate amounts of Omega 6 in one kilogram.