Comparing Nutrients in 1 pound Rice VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	57% 1656kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	2% 1.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	76.4% 29g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Rice	Boiled 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	26.5% 0.32mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	147% 590μg	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	3.33% 0.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	109% 0.98mg	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	45.4% 3.63mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice vs Boiled Kidney Beans:

• Raw Regular Long-grain White Rice has 2.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 16.3 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Regular Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Rice vs Boiled Kidney Beans:

• Raw Regular Long-grain White Rice has 2.5 times more Manganese and 13.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Iron, 1.7 times more Magnesium, 3.5 times more Potassium and 5.8 times more Water than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Regular Long-grain White Rice has 2.9 times more Energy and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Omega 3 and 4.9 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Raw Regular Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.