Comparing Nutrients in 1 pound Cooked Medium-grain White Rice enriched VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Canned Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	100% 130g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	65.8% 263μg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	84.5% 6.76mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	24% 168mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.4% 311g	9.57% 354g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain White Rice enriched has 1.4 times more Vitamin B1, 4.5 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Medium-grain White Rice enriched has 1.3 times more Iron, 2.2 times more Manganese and 8.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 3.6 times more Copper, 2.1 times more Magnesium, 2.4 times more Phosphorus, 8.2 times more Potassium and more Sodium than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Canned All Types Kidney Beans have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Medium-grain White Rice enriched has 1.5 times more Energy and 2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Omega 3, 14.3 times more Fiber and 2.2 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.