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

Macros Ratio

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

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 539kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	19.8% 11g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	61.6% 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	24% 167mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 1.8 times more Vitamin B1 and 3.4 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 7.8 times more Vitamin B2, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C
• Both Dry instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 11.6 times more Selenium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 8.9 times more Calcium, 6.2 times more Copper, 1.5 times more Iron, 11.4 times more Magnesium, 3.4 times more Phosphorus, 55.2 times more Potassium and 1.8 times more Zinc than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and California Red Kidney Beans contain similar levels of 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 Dry instant Long-grain White Rice, enriched have 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 4.9 times more Omega 3, 13.1 times more Fiber and 3.1 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and California Red Kidney Beans 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 Dry instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.