Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cooked Medium-grain White Rice enriched

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cooked Medium-grain White Rice enriched: 77g

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 Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17% 22g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	13.3% 5.04g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	12% 6.83g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Medium-grain White Rice enriched	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	8.82% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	2.96% 0.038mg	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	11% 44.6μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	3.25% 0.029mg	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	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	12.6% 0.29mg	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	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.43% 52.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cooked Medium-grain White Rice enriched:

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B2, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 3.1 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 Medium-grain White Rice enriched have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cooked Medium-grain White Rice enriched:

• Boiled All Types Kidney Beans have 11.9 times more Calcium, 5.8 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 14.3 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 6.7 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 17.4 times more Omega 3, 21.8 times more Fiber and 3.7 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.