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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Red Kidney Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	471% 613g	130g per day for Men 19-50 years
Sugars	0% 0g	29% 21g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	400% 152g	38g per day for Men 19-50 years
Protein	39% 22g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	62.5% 0.75mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	305% 3.97mg	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	175% 700μg	985% 3940μg	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	0.67% 0.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	221% 17.7mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	483% 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	53% 370mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	254% 28mg	11mg per day for Men 19-50 years
Water	19% 703g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared instant Long-grain White Rice, enriched vs Red Kidney Beans:

• Raw Red Kidney Beans contain 8.1 times more Vitamin B1, 26.9 times more Vitamin B2, 13.9 times more Vitamin B5, 7.9 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 21 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prepared instant Long-grain White Rice, enriched vs Red Kidney Beans:

• Prepared instant Long-grain White Rice, enriched has 1.5 times more Selenium and 6 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.4 times more Calcium, 18.9 times more Copper, 3.8 times more Iron, 27.6 times more Magnesium, 3.2 times more Manganese, 11 times more Phosphorus, 151 times more Potassium and 5.7 times more Zinc than Prepared instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans contain 2.7 times more Energy, 2.1 times more Fat, more Omega 3, 13.4 times more Omega 6, 2.3 times more Carbohydrate, more Sugars, 25.3 times more Fiber and 10.3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.