Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	11.6% 8.4g	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	0.13% 0.091g	0% 0g	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	% 0.045g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 8.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	23.6% 13g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	26% 0.34mg	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	3.4% 13.6μg	41% 163μg	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	6.05% 5.44mg	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	0.3% 0.045mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	68% 0.61mg	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	13.6% 1.1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	33% 0.76mg	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	35.6% 249mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.63% 319g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked parboiled Long-grain White Rice vs Canned Kidney Beans:

• Cooked parboiled Long-grain White Rice has 5.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 12 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Canned Kidney Beans:

• Cooked parboiled Long-grain White Rice has 2.1 times more Manganese and 10.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 4.2 times more Potassium and 148 times more Sodium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Canned All Types Kidney Beans have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 1.5 times more Energy and 1.8 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Omega 3, 16.8 times more Sugars, 4.8 times more Fiber and 1.8 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.