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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3800kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	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	12% 2.02g	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	633% 823g	175% 228g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	50% 19g	195% 74g	38g per day for Men 19-50 years
Protein	140% 78.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	772% 9.26mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.4% 4.32mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	688% 2750μg	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	2.67% 0.4mg	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 instant Long-grain White Rice, enriched	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	788% 63mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	169% 1180mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	676% 372μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.26% 83.8g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Boiled Red Kidney Beans:

• 1 kilogram of Dry instant Long-grain White Rice, enriched has 5.8 times more Vitamin B1, 12.1 times more Vitamin B3, 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.1 times more Vitamin B2 and 84 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin K
• Both Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Boiled Red Kidney Beans:

• 1 kilogram of Dry instant Long-grain White Rice, enriched has 2.1 times more Iron, 2.1 times more Manganese, 31 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Calcium, 1.4 times more Copper, 3.2 times more Magnesium and 14.9 times more Potassium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled Red Kidney Beans contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry instant Long-grain White Rice, enriched has 3 times more Energy and 3.6 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 9.9 times more Omega 3 and 3.9 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.