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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Red Kidney Beans	Recommended Dietary Allowance
Energy	25.6% 742kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	94% 122g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	26.6% 15g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	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	100% 1.2mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.6% 10mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	60.6% 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	128% 510μg	195% 782μg	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	0.4% 0.06mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	43.4% 304mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled enriched Long-grain White Rice VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry parboiled enriched Long-grain White Rice versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dry parboiled enriched Long-grain White Rice have 2.4 times more Vitamin B3 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.3 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Dry parboiled enriched Long-grain White Rice have 6.2 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.5 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 2.7 times more Phosphorus, 7.8 times more Potassium and 2.7 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Red Kidney Beans contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry parboiled enriched Long-grain White Rice have 1.3 times more Carbohydrate than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 21.1 times more Omega 3, 6.4 times more Sugars, 8.4 times more Fiber and 3 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.