Comparing Nutrients in 1 kilogram UNCLE BEN'S Dry Parboiled Brown Rice VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	128% 3700kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	47.7% 8.1g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	449% 583g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	92% 35g	655% 249g	38g per day for Men 19-50 years
Protein	136% 76g	452% 253g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	305% 3.96mg	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	35% 140μg	983% 3930μg	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	0% 0mg	50% 45mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	1111% 10mg	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	145% 11.6mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1293% 29.8mg	482% 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	393% 2750mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of UNCLE BEN'S Dry Parboiled Brown Rice versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice vs Royal Red Kidney Beans:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 2.4 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 28.1 times more Vitamin B9 and more Vitamin C than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Royal Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin C
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for UNCLE BEN'S Dry Parboiled Brown Rice vs Royal Red Kidney Beans:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 2.7 times more Manganese and 7.9 times more Selenium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 16.4 times more Calcium, 3.1 times more Copper, 7.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 6.1 times more Potassium and 1.4 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 6.1 times more Fat, 8.4 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.8 times more Omega 3, 7.1 times more Fiber and 3.3 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6