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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	20% 576kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	287% 373g	130g per day for Men 19-50 years
Sugars	2% 1.45g	0.31% 0.23g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	42.6% 0.55mg	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	147% 590μg	312% 1247μg	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	6.05% 5.44mg	0% 0mg	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	0.91% 0.14mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	89.2% 0.8mg	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	167% 13.3mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	194% 4.47mg	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	92% 644mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.03% 38g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Red Kidney Beans has 2.1 times more Vitamin B2 and 84 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 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.
• Both Boiled Red Kidney Beans and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Boiled Red Kidney Beans has 1.3 times more Calcium, 1.4 times more Copper, 3.2 times more Magnesium, 1.2 times more Phosphorus and 14.9 times more Potassium than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 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.
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

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