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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	76.2% 99g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	111% 42g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Boiled Royal 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	28.3% 0.34mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	36.3% 0.47mg	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	79.4% 318μg	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	132% 1.2mg	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	100% 8.03mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	50.3% 1.16mg	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	24% 168mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.62% 319g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Prepared instant Long-grain White Rice, enriched has 3.1 times more Vitamin B3 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.3 times more Vitamin B1, 8.4 times more Vitamin B2, 3.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Prepared instant Long-grain White Rice, enriched has 1.3 times more Manganese and 4 times more Selenium than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 5.5 times more Calcium, 7.1 times more Copper, 1.6 times more Iron, 8.4 times more Magnesium, 3.8 times more Phosphorus, 42 times more Potassium and 1.8 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 1.2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains more Omega 3, 15.5 times more Fiber and 4.4 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.