Comparing Nutrients in 100 grams Canned Kidney Beans VS Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rice	8%	2%	90%

Macro Nutrients

	Canned Kidney Beans	Rice	Recommended Dietary Allowance
Energy	2.9% 84kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.17% 0.12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9% 36μg	2% 8μg	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	1.33% 1.2mg	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	0.13% 0.02mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rice	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	24.4% 0.22mg	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	14.6% 1.17mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Rice per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Rice:

• 100 grams of Canned Kidney Beans have 1.7 times more Vitamin B1, 4.5 times more Vitamin B9 and 41 times more Vitamin K than Rice.
• While 100 g of Raw Regular Long-grain White Rice contain 3.9 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rice provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Rice have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Rice:

• 100 grams of Canned Kidney Beans have 1.2 times more Calcium, 1.5 times more Iron, 2.1 times more Potassium, 59.2 times more Sodium and 6.7 times more Water than Rice.
• While 100 g of Raw Regular Long-grain White Rice contain 1.6 times more Copper, 6.5 times more Manganese, 1.3 times more Phosphorus, 16.8 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Rice contain similar levels of Magnesium per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 2.6 times more Omega 3, 15.4 times more Sugars and 3.3 times more Fiber than Rice.
• While 100 g of Raw Regular Long-grain White Rice contain 4.3 times more Energy, 5.5 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• 100 grams of Rice provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.