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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 539kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	0.039% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	19.8% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	11.3% 0.15mg	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	97% 390μg	26.2% 105μg	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	1.9% 1.7mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	45.5% 0.41mg	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	112% 8.93mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	19.6% 0.45mg	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% 167mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 7.2 times more Vitamin B1, 13 times more Vitamin B3, 2 times more Vitamin B5 and 3.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Vitamin B2 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• Both Dry instant Long-grain White Rice, enriched as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 2.1 times more Iron, 3.1 times more Manganese, 31 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3 times more Calcium, 1.6 times more Copper, 3.4 times more Magnesium and 15.5 times more Potassium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled California Red Kidney Beans contain similar levels of Phosphorus 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 Dry instant Long-grain White Rice, enriched have 3.1 times more Energy and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Omega 3 and 4.9 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• Both Dry instant Long-grain White Rice, enriched as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.