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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	129% 3740kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	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	622% 809g	175% 228g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	134% 75g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	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	503% 6.03mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	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	643% 2570μg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	71% 710mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	416% 33.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	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	51% 1740mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.66% 99g	18% 669g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 3.8 times more Vitamin B1, 8.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 84 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Dry parboiled enriched Long-grain White Rice 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 parboiled enriched Long-grain White Rice vs Boiled Kidney Beans:

• Dry parboiled enriched Long-grain White Rice has 2 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2.4 times more Manganese and 18.1 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Magnesium, 2.3 times more Potassium and 6.8 times more Water than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry parboiled enriched Long-grain White Rice has 2.9 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3 and 3.6 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Dry parboiled enriched Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.