Comparing Nutrients in 1 kilogram Cooked parboiled enriched Long-grain White Rice VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	175% 228g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	195% 74g	38g per day for Men 19-50 years
Protein	52% 29g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Boiled 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	177% 2.12mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	203% 810μg	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	0.67% 0.1mg	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

	Cooked parboiled enriched Long-grain White Rice	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	269% 2.42mg	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	226% 18mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	207% 4.77mg	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	78.6% 550mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19% 704g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked parboiled enriched Long-grain White Rice versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked parboiled enriched Long-grain White Rice vs Boiled Red Kidney Beans:

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 1.3 times more Vitamin B1, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.1 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Cooked parboiled enriched Long-grain White Rice as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked parboiled enriched Long-grain White Rice vs Boiled Red Kidney Beans:

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 7.8 times more Selenium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 7.2 times more Potassium and 2.9 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 9.9 times more Omega 3, 8.2 times more Fiber and 3 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Cooked parboiled enriched Long-grain White Rice as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.