Comparing Nutrients in 1 kilogram Dry Rice Noodles VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Rice Noodles	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	126% 3640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	617% 802g	175% 228g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	106% 59.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Boiled 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	26% 0.31mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	7.5% 30μg	325% 1300μg	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	13.3% 12mg	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	7.33% 1.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Rice Noodles	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	87.5% 7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	219% 1530mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	121% 1820mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.2% 119g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Rice Noodles vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 8 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Dry Rice Noodles vs Boiled Kidney Beans:

• Dry Rice Noodles have 13.7 times more Selenium and 182 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 3.5 times more Magnesium, 13.5 times more Potassium, 1.4 times more Zinc and 5.6 times more Water than Dry Rice Noodles.
• Both Dry Rice Noodles and Boiled All Types Kidney Beans have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Rice Noodles have 2.9 times more Energy and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Omega 3, 4 times more Fiber and 1.5 times more Protein than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.