Comparing Nutrients in 5 ounces Enriched Regular Long-grain White Rice VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 517kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	87% 113g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	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	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	34.7% 13g	38g per day for Men 19-50 years
Protein	18% 10g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	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	68% 0.82mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	82% 327μg	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	1.04% 0.16mg	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

	Enriched Regular Long-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	76.4% 6.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	23.3% 163mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Regular Long-grain White Rice vs Boiled California Red Kidney Beans:

• Enriched Regular Long-grain White Rice has 4.5 times more Vitamin B1, 7.8 times more Vitamin B3, 4.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B2 and more Vitamin C than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Enriched Regular Long-grain White Rice vs Boiled California Red Kidney Beans:

• Enriched Regular Long-grain White Rice has 1.4 times more Iron, 3.4 times more Manganese, 12.6 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 3.6 times more Potassium and 5.8 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Regular Long-grain White Rice has 2.9 times more Energy and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.2 times more Fiber and 1.3 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Enriched Regular Long-grain White Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.