Comparing Nutrients in 100 grams Red Kidney Beans VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	11.6% 337kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	61% 79.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Red 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	50.7% 0.61mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11% 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	99% 394μg	57.8% 231μg	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	5% 4.5mg	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	1.4% 0.21mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	48% 1.1mg	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	58% 406mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Enriched Medium-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Enriched Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Enriched Medium-grain White Rice:

• 100 grams of Red Kidney Beans have 4.5 times more Vitamin B2, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Enriched Medium-grain White Rice.
• While 100 g of Enriched Medium-grain White Rice contain 2.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Enriched Medium-grain White Rice:

• 100 grams of Red Kidney Beans have 9.2 times more Calcium, 6.4 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 3.8 times more Phosphorus, 15.8 times more Potassium and 2.4 times more Zinc than Enriched Medium-grain White Rice.
• While 100 g of Enriched Medium-grain White Rice contain 4.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice contain similar levels of Manganese per 100 grams.
• 100 grams of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 13.3 times more Omega 3, 10.9 times more Fiber and 3.4 times more Protein than Enriched Medium-grain White Rice.
• While 100 g of Enriched Medium-grain White Rice contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice offer comparable quantities of Energy per 100 grams.
• 100 grams of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.