Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Boiled Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	8.7% 252kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	121% 157g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	33.4% 12.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22% 0.29mg	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	64.5% 258μg	115% 458μg	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	2.65% 2.4mg	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	0.4% 0.06mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	24.3% 0.22mg	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	55% 4.4mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	95% 2.2mg	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	39% 274mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Enriched Medium-grain White Rice:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B2 and more Vitamin C than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 3.6 times more Vitamin B1, 8.8 times more Vitamin B3, 6.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Enriched Medium-grain White Rice have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Enriched Medium-grain White Rice:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 2 times more Copper, 1.3 times more Phosphorus, 4.7 times more Potassium and 5.2 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 2 times more Iron, 2.6 times more Manganese and 13.7 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Enriched Medium-grain White Rice have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 6.3 times more Omega 3, 4.6 times more Fiber and 1.3 times more Protein than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 2.8 times more Energy and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.