Comparing Nutrients in 1 kilogram Red Kidney Beans VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	116% 3370kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	7.53% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	610% 793g	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	37% 14g	38g per day for Men 19-50 years
Protein	402% 225g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Enriched Medium-grain 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	482% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	268% 13.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	112% 1.45mg	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	578% 2310μg	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	7.33% 1.1mg	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	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	83% 830mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	122% 1.1mg	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	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	478% 11mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Enriched Medium-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Enriched Medium-grain 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 Enriched Medium-grain White Rice:

• 1 kilogram of Red Kidney Beans has 4.5 times more Vitamin B2, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Enriched Medium-grain White Rice.
• While 1 kg of Enriched Medium-grain White Rice contains 2.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 9.2 times more Calcium, 6.4 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 3.8 times more Phosphorus, 15.8 times more Potassium and 2.4 times more Zinc than Enriched Medium-grain White Rice.
• While 1 kg of Enriched Medium-grain White Rice contains 4.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 13.3 times more Omega 3, 10.9 times more Fiber and 3.4 times more Protein than Enriched Medium-grain White Rice.
• While 1 kg of Enriched Medium-grain White Rice contains 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.