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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	45% 1300kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	172% 224g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	NA	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	10.5% 4g	245% 93g	38g per day for Men 19-50 years
Protein	48% 27g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Boiled California 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	136% 1.63mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	80% 1.04mg	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	145% 580μg	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	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	150% 12mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	138% 3.18mg	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	61.4% 430mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18.5% 684g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 1.3 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.8 times more Vitamin B2 and 1.3 times more Vitamin B9 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 1.5 times more Manganese and 6.3 times more Selenium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.6 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 4 times more Magnesium, 3.2 times more Phosphorus, 12 times more Potassium and 1.8 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.5 times more Omega 3, 23.3 times more Fiber and 3.4 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.