Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.38% 0.065g	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	31% 40.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Medium-grain White Rice enriched	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.45% 0.071mg	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	20.6% 82.2μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	6% 0.054mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	23.2% 0.53mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.2% 41mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cooked Medium-grain White Rice enriched:

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B2, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 3.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cooked Medium-grain White Rice enriched:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 5.7 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 3.7 times more Phosphorus, 14 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 6.8 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 17 times more Omega 3, 21.3 times more Fiber and 3.6 times more Protein than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 5 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.