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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	59.4% 1724kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	% 0.091g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 8.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	9.98% 100mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	57.4% 1.3mg	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	76.5% 535mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.03% 38g	9.56% 354g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Dry instant Long-grain White Rice, enriched versus 1 lb of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids:

• 1 pound of Dry instant Long-grain White Rice, enriched has 8.7 times more Vitamin B1, 14.2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 12 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.4 times more Vitamin B2 and 41 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Dry instant Long-grain White Rice, enriched has 1.2 times more Copper, 5 times more Iron, 3.4 times more Manganese, 33.8 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Calcium, 2.1 times more Magnesium, 9.6 times more Potassium, 25.6 times more Sodium and 9.3 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus 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 4.7 times more Energy, 5.6 times more Carbohydrate and 1.5 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3 times more Omega 3, 37 times more Sugars and 2.3 times more Fiber than Dry instant Long-grain White Rice, enriched.
• 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 Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.