Comparing Nutrients in 500 calories Unsweetened Rice Milk VS Boiled Kidney Beans

Weight per 500 calories

• Unsweetened Rice Milk: 1064g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.7 times more energy per unit of mass than Unsweetened Rice Milk, which is average in comparison to other foods. Unsweetened Rice Milk having low energy density.

Which food has more nutrients per 500 calories - Unsweetened Rice Milk or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Unsweetened Rice Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	69% 89.8g	130g per day for Men 19-50 years
Sugars	77.5% 56g	1.74% 1.26g	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	8.4% 3.2g	66.3% 25g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	74.5% 670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	5.3% 21.3μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	279% 6.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.5% 447IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	126% 1255mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	94% 0.85mg	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	26.6% 2.13mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	73.6% 1.7mg	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	85% 596mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	8.45% 287mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	25.7% 950g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Rice Milk vs Boiled Kidney Beans:

• Unsweetened Rice Milk has more Vitamin A, 6.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12, more Vitamin D and 42.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 24.1 times more Vitamin B9, more Vitamin C and 15.5 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Unsweetened Rice Milk vs Boiled Kidney Beans:

• Unsweetened Rice Milk has 9.1 times more Calcium, 1.8 times more Manganese, 5.4 times more Selenium, 105.4 times more Sodium and 3.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 5.6 times more Potassium and 2.8 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Rice Milk has 5.2 times more Fat, 7.6 times more Omega 6 and 44.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.9 times more Omega 3, 7.9 times more Fiber and 11.5 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Rice Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.