Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cooked Long-grain Brown Rice: 81.3g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.27% 0.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	12% 6.83g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	7.7% 0.1mg	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	25.6% 102μg	1.83% 7.3μg	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	1.05% 0.94mg	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	0.16% 0.024mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.58% 0.086mg	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	22% 1.75mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	34.4% 0.79mg	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	15.5% 109mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cooked Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 14 times more Vitamin B9, more Vitamin C and 40.7 times more Vitamin K than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 4.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cooked Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 11.3 times more Calcium, 2 times more Copper, 3.8 times more Iron, 1.3 times more Phosphorus, 4.6 times more Potassium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.3 times more Manganese and 5.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 15 times more Omega 3, 3.9 times more Fiber and 3.1 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 3.4 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.