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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Energy	59.4% 1724kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	209% 271g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	0.13% 0.091g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	297% 113g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	139% 1.8mg	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	312% 1247μg	447% 1787μg	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	22.7% 20.4mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	554% 5mg	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	357% 28.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	197% 4.54mg	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	76.5% 535mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry instant Long-grain White Rice, enriched has 1.8 times more Vitamin B1 and 3.4 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 7.8 times more Vitamin B2, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C
• Both Dry instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dry instant Long-grain White Rice, enriched has 11.6 times more Selenium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 8.9 times more Calcium, 6.2 times more Copper, 1.5 times more Iron, 11.4 times more Magnesium, 3.4 times more Phosphorus, 55.2 times more Potassium and 1.8 times more Zinc than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and California Red Kidney Beans contain similar levels of Manganese per one pound.
• 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 Dry instant Long-grain White Rice, enriched has 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.9 times more Omega 3, 13.1 times more Fiber and 3.1 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• Both Dry instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.