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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Enriched Medium-grain White Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	45% 58.3g	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	3.7% 1.4g	65.5% 25g	38g per day for Men 19-50 years
Protein	12% 6.6g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain 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	48% 0.58mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	30.5% 0.4mg	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	57.8% 231μg	98% 393μg	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	5% 4.5mg	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	0.73% 0.11mg	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

	Enriched Medium-grain White Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	111% 1mg	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	54.5% 4.36mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	48.2% 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	15.4% 108mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Enriched Medium-grain White Rice have 1.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 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.
• 100 grams of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Enriched Medium-grain White Rice as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Enriched Medium-grain White Rice have 4.7 times more Selenium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 14.6 times more Calcium, 9.1 times more Copper, 2 times more Iron, 3.9 times more Magnesium, 3.8 times more Phosphorus, 15.7 times more Potassium and 2.3 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Royal Red Kidney Beans 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 Enriched Medium-grain White Rice have 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 5.6 times more Omega 3, 17.8 times more Fiber and 3.8 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Royal Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Enriched Medium-grain White Rice as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.