Comparing Nutrients in 7 ounces Dry parboiled enriched Long-grain White Rice VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25.6% 742kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	0.88% 0.64g	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	0.055% 0.04g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.6% 15g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	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	100% 1.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.6% 10mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	18.3% 0.24mg	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	128% 510μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	47.6% 0.43mg	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	82.6% 6.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	37% 0.85mg	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	43.4% 304mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry parboiled enriched Long-grain White Rice vs Boiled Kidney Beans:

• Dry parboiled enriched Long-grain White Rice has 3.8 times more Vitamin B1, 8.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 84 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Dry parboiled enriched Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Dry parboiled enriched Long-grain White Rice vs Boiled Kidney Beans:

• Dry parboiled enriched Long-grain White Rice has 2 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2.4 times more Manganese and 18.1 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Magnesium, 2.3 times more Potassium and 6.8 times more Water than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry parboiled enriched Long-grain White Rice has 2.9 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3 and 3.6 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Dry parboiled enriched Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.