Comparing Nutrients in 1 kilogram Red Kidney Beans VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Red Kidney Beans	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	116% 3370kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	3.47% 1.1g	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	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	628% 817g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	73.7% 28g	38g per day for Men 19-50 years
Protein	402% 225g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	82.3% 1.07mg	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	17.5% 70μg	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	50% 45mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	83% 830mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	190% 1.7mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	423% 9.74mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	109% 12mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Raw Unenriched Glutinous White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Raw Unenriched Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Raw Unenriched Glutinous White Rice:

• 1 kilogram of Red Kidney Beans has 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.7 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Red Kidney Beans and Raw Unenriched Glutinous White Rice provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Raw Unenriched Glutinous White Rice:

• 1 kilogram of Red Kidney Beans has 7.5 times more Calcium, 4.1 times more Copper, 4.2 times more Iron, 6 times more Magnesium, 5.7 times more Phosphorus, 17.6 times more Potassium and 2.3 times more Zinc than Raw Unenriched Glutinous White Rice.
• While 1 kg of Raw Unenriched Glutinous White Rice contains 4.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Unenriched Glutinous White Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 44.8 times more Omega 3, 5.4 times more Fiber and 3.3 times more Protein than Raw Unenriched Glutinous White Rice.
• While 1 kg of Raw Unenriched Glutinous White Rice contains 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Unenriched Glutinous White Rice offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 6 in one kilogram.