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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Regular Long-grain White Rice enriched	Boiled 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	19.3% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13% 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	20.6% 82.2μg	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	1.46% 58.3μg	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	21.3% 1.7mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	26.5% 0.61mg	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	8.7% 61mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.62% 97g	2.56% 95g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 2.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Vitamin B2, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Cooked Regular Long-grain White Rice enriched has 6.8 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 3.1 times more Copper, 1.9 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 enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Regular Long-grain White Rice enriched has 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.1 times more Omega 3, 16 times more Fiber and 3.2 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled All Types Kidney Beans have similar amounts of Energy per 5 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.