Comparing Nutrients in 100 calories Royal Red Kidney Beans VS Dry parboiled enriched Long-grain White Rice

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Dry parboiled enriched Long-grain White Rice: 26.7g

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

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Dry parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Royal Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.28% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	0.12% 0.088g	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	0.007% 0.005g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.056g	g per day for Men 19-50 years
Fiber	20% 7.57g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Dry parboiled enriched Long-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	9.88% 0.12mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 0.12mg	9.3% 0.12mg	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	30% 119μg	17% 68.7μg	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	1.5% 1.37mg	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	NA	0.053% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	4% 40mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	8.44% 0.076mg	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	33% 2.64mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	12% 0.28mg	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	17.6% 123mg	5.84% 41mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	1.37% 46.5mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	9.67% 5.32μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0.036% 0.53mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	2.48% 0.27mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.071% 2.64g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Dry Parboiled Enriched Long-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Royal Red Kidney Beans or Dry parboiled enriched Long-grain White Rice?

Lets compare vitamin content per 100 calories of Royal Red Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• 100 calories of Royal Red Kidney Beans have 5.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dry parboiled enriched Long-grain White Rice.
• While 100 kcal of Dry parboiled enriched Long-grain White Rice contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Raw Royal Red Kidney Beans as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Royal Red Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• 100 calories of Royal Red Kidney Beans have 2.1 times more Calcium, 4 times more Copper, 3 times more Iron, 5.8 times more Magnesium, 1.2 times more Manganese, 3 times more Phosphorus, 8.8 times more Potassium and 3 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 100 kcal of Dry parboiled enriched Long-grain White Rice contain 5.5 times more Selenium than Raw Royal Red Kidney Beans.
• 100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 10.2 times more Omega 3, 15.7 times more Fiber and 3.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Royal Red Kidney Beans and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Royal Red Kidney Beans as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6 in 100 calories.