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

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Unsweetened Rice Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	175% 228g	130g per day for Men 19-50 years
Sugars	73% 52.8g	4.4% 3.2g	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	7.9% 3g	168% 64g	38g per day for Men 19-50 years
Protein	5% 2.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	92% 1.2mg	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	5% 20μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	240% 2.16mg	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	25% 2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	187% 4.3mg	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	80% 560mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	24% 893g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Boiled Kidney Beans:

• Unsweetened Rice Milk has more Vitamin A, 2.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 15.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 65 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Unsweetened Rice Milk.

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

• Unsweetened Rice Milk has 3.4 times more Calcium, 2 times more Selenium, 39 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Copper, 11.1 times more Iron, 3.8 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 15 times more Potassium and 7.7 times more Zinc than Unsweetened Rice Milk.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Rice Milk has 1.9 times more Fat, 2.8 times more Omega 6 and 16.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Energy, 21.3 times more Omega 3, 2.5 times more Carbohydrate, 21.3 times more Fiber and 31 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.