Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Boiled Kidney Beans	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	30.7% 40g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.098% 0.071g	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	24% 9.07g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	46% 184μg	1.06% 4.25μg	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	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11% 0.098mg	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	39.3% 3.15mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	29% 0.67mg	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	28% 196mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cooked Regular Long-grain White Rice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Boiled Kidney Beans have 8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 43.3 times more Vitamin B9 and more Vitamin K than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Boiled Kidney Beans have 3.5 times more Calcium, 3.1 times more Copper, 11.1 times more Iron, 3.5 times more Magnesium, 3.2 times more Phosphorus, 11.6 times more Potassium and 2 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 6.8 times more Selenium and 382 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cooked Regular Long-grain White Rice with Salt contain similar levels of Manganese per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 13.1 times more Omega 3, 16 times more Fiber and 3.2 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Boiled Kidney Beans and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled All Types Kidney Beans as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 in five ounces.