Comparing Nutrients in 1 kilogram Cooked Medium-grain White Rice enriched VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	45% 1300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	220% 286g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.9% 3g	168% 64g	38g per day for Men 19-50 years
Protein	42.5% 24g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	139% 1.67mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	145% 580μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	186% 15mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	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	53% 370mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	18.5% 686g	18% 669g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain White Rice enriched has 3.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B2, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Medium-grain White Rice enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Medium-grain White Rice enriched has 6.8 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 5.7 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 3.7 times more Phosphorus, 14 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Medium-grain White Rice enriched has 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17 times more Omega 3, 21.3 times more Fiber and 3.6 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Cooked Medium-grain White Rice enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.