Comparing Nutrients in 5 ounces Red Kidney Beans VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Red Kidney Beans	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	16.5% 478kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	89.8% 117g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	0.039% 0.028g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	57% 32g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dry instant Long-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	72% 0.86mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	13.3% 0.17mg	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	140% 558μg	97% 390μg	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	7.1% 6.38mg	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	2% 0.3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	60.7% 1.4mg	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	82.2% 575mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	96% 52.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dry instant Long-grain White Rice, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Dry instant Long-grain White Rice, enriched:

• 5 ounces of Red Kidney Beans have 7.7 times more Vitamin B2, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 5 oz of Dry instant Long-grain White Rice, enriched contain 1.5 times more Vitamin B1 and 3.3 times more Vitamin B3 than Raw Red Kidney Beans.
• 5 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Dry instant Long-grain White Rice, enriched:

• 5 ounces of Red Kidney Beans have 3.8 times more Calcium, 3.9 times more Copper, 9.9 times more Magnesium, 3.4 times more Phosphorus, 50.3 times more Potassium and 2 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While 5 oz of Dry instant Long-grain White Rice, enriched contain 11.6 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry instant Long-grain White Rice, enriched contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 21.1 times more Omega 3, 42 times more Sugars, 8 times more Fiber and 2.9 times more Protein than Dry instant Long-grain White Rice, enriched.
• While 5 oz of Dry instant Long-grain White Rice, enriched contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry instant Long-grain White Rice, enriched offer comparable quantities of Energy per five ounces.
• 5 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 in five ounces.