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

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	20.3% 590kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	100% 130g	51.7% 67.3g	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 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	63% 0.76mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	65.8% 263μg	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	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	84.5% 6.76mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	24% 168mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.4% 311g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Medium-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 Cooked Medium-grain White Rice enriched vs Canned Red Kidney Beans with Liquids:

• 1 pound of Cooked Medium-grain White Rice enriched has 1.6 times more Vitamin B1, 3.7 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cooked Medium-grain White Rice enriched has 1.3 times more Manganese and 6.8 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 9.7 times more Calcium, 3.9 times more Copper, 2.3 times more Magnesium, 2.9 times more Phosphorus, 9 times more Potassium, more Sodium and 1.5 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Canned Red Kidney Beans with Liquids contain similar levels of Iron per one pound.
• 1 pound of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Medium-grain White Rice enriched has 1.6 times more Energy and 1.9 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 5.1 times more Omega 3, 14.3 times more Fiber and 2.2 times more Protein than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Medium-grain White Rice enriched as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.