Comparing Nutrients in 7 ounces Raw Unenriched Glutinous White Rice VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	25.3% 734kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	130% 49.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Royal 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	29.8% 0.36mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	60.4% 0.79mg	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	3.47% 14μg	195% 780μg	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	9.92% 8.93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	220% 2mg	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	39.7% 3.18mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	96% 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	20% 141mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Unenriched Glutinous White Rice versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Unenriched Glutinous White Rice vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B6, 56.1 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Unenriched Glutinous White Rice as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Unenriched Glutinous White Rice vs Royal Red Kidney Beans:

• 7 ounces of Raw Unenriched Glutinous White Rice have 4.7 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.9 times more Calcium, 5.8 times more Copper, 5.4 times more Iron, 6 times more Magnesium, 5.7 times more Phosphorus, 17.5 times more Potassium and 2.2 times more Zinc than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Royal Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Unenriched Glutinous White Rice have 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 19 times more Omega 3, 8.9 times more Fiber and 3.7 times more Protein than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3
• Both Raw Unenriched Glutinous White Rice as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.